Easy Chickpea Salad Sandwich (Printable)

Protein-rich chickpea salad with fresh veggies and creamy dressing, ideal for a fast and nutritious lunch.

# What You'll Need:

→ Chickpea Salad

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 tablespoons vegan mayonnaise
03 - 1 tablespoon Dijon mustard
04 - 1 tablespoon lemon juice
05 - 1 celery stalk, finely diced
06 - 1 small carrot, grated
07 - 2 tablespoons red onion, finely diced
08 - 2 tablespoons fresh parsley, chopped
09 - 1/4 teaspoon garlic powder
10 - Salt and black pepper, to taste

→ Assembly

11 - 8 slices whole grain bread (or gluten-free if preferred)
12 - 1 cup lettuce leaves
13 - 1 medium tomato, sliced
14 - 1/2 cucumber, thinly sliced

# How to Make It:

01 - In a large bowl, mash chickpeas with a fork or potato masher until mostly broken down but still chunky.
02 - Add vegan mayonnaise, Dijon mustard, lemon juice, celery, carrot, red onion, parsley, garlic powder, salt, and pepper. Mix thoroughly until well combined.
03 - Taste the mixture and adjust seasoning as needed.
04 - Lay out bread slices. Place lettuce leaves on four slices, then spread chickpea salad, top with tomato and cucumber slices.
05 - Cover with remaining bread slices. Slice each sandwich in half and serve immediately or wrap for later consumption.

# Expert Advice:

01 -
  • It comes together faster than takeout, which means no guilt about skipping a meal when life gets busy.
  • The texture is unexpectedly satisfying because of that balance between creamy dressing and crunchy vegetables that actually stays crisp.
  • You can prep the chickpea salad the night before and assemble fresh each morning, making it feel less like meal prep and more like a daily treat.
02 -
  • The order of layers genuinely matters: lettuce first acts as a barrier, then chickpea salad, then fresh vegetables. This is the difference between a crisp sandwich and a soggy regret.
  • If you're making this ahead, keep the chickpea salad and fresh vegetables separate until you're ready to eat, then assemble fresh each time.
03 -
  • Mash the chickpeas while they're still slightly cool from rinsing; they break down more evenly and the texture becomes silkier.
  • Taste everything before assembly because you can't fix seasoning once it's between bread, and this is your only window to make it perfect.
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