Chickpea Salad Sandwich

Chickpea Salad Sandwich

This Chickpea Salad Sandwich takes mere minutes to make, is packed with wholesome ingredients, and the leftover mashed chickpea salad filling saves for several days so you’ll have a quick, satisfying meal on hand when you need it.

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Why You’ll Love This Smashed Chickpea Salad Sandwich Recipe

• Satisfying Lunch Option. This curried chickpea salad sandwich is my latest “be good to yourself” recipe. It’s a tangle of satisfying flavors and textures that tastes fabulous, and its protein-packed ingredient line-up means it will leave you feeling fabulous too!
• Wonderful for Meal Prep. As with my Curry Chicken Salad, I found myself looking forward to lunch every day that this salad was in our refrigerator. This chickpea salad lasts for up to 4 days in the refrigerator, meaning you can enjoy leftovers for easy meals (or snacks) all week long!
• Budget-Friendly. Finding a delicious lunch you love is great, but finding one that’s also easy on your wallet is outstanding! The ingredients for this chickpea salad sandwich are simple, and you may already have them in your kitchen right now. Plus, chickpeas are a fantastic, budget-friendly meatless protein option for salads (see Chickpea Tuna Salad, Mediterranean Chickpea Salad, and Moroccan Chickpea Salad).

How to Make Chickpea Salad Sandwiches

The Ingredients

• Chickpeas. In addition to pairing well with curry, chickpeas are also a super affordable plant-based protein.
• Greek Yogurt. Adds creaminess and tang. Use your favorite plant yogurt to make this a vegan chickpea salad sandwich.
• Lemon Juice. For brightness and acidity.
• Maple Syrup. Adds delicious sweetness to the salad and balances the curry. You can swap the maple syrup for honey if you prefer.
• Curry Powder. A blend of spices, it’s warm and aromatic. Every brand is a little different, so pick your favorite (or try a new one).
• Garlic Powder. For a touch of garlicky flavor without the fuss of mincing.
• Celery. To give the mashed chickpea salad layers of interesting texture, I added some crunchy celery.
• Cashews. Another delicious, crunchy element that serves as a nice contrast to the creaminess of the chickpeas and dressing.
• Raisins. The golden raisins provide the right amount of sweetness to balance the curry’s spice.

The Directions

1. Mash the Chickpeas. A potato masher works well for this.

2. Add the Yogurt, Lemon, Syrup, and Spices. Stirring until coated.

3. Stir in the Remaining Ingredients. Serve on bread or tucked into pitas or wraps and ENJOY!

Variations

• More Serving Ideas. We enjoyed this tasty chickpea salad filling stuffed inside a whole wheat pita with tomatoes and lettuce, but you could also serve it over greens, dipped with crackers, tucked into a piece of Homemade Naan, or served open-faced on toasted bread.
• Spicy Chickpea Salad Sandwich. You can turn up the heat if you want a spicier sandwich. Add a dash of cayenne pepper or hot sauce.
• Chickpea Salad Sandwich With Tahini. Add 1 tablespoon tahini.
• Dill Chickpea Salad Sandwich. Add 1 tablespoon chopped fresh dill.

Storage Tips

• To Store. Chickpea salad will last in the refrigerator for up to 4 days.
• To Freeze. Freeze the chickpea mixture in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before serving. 

What to Serve With Chickpea Salad Sandwiches

• Fries. Pair your sandwich with Sweet Potato Fries, Zucchini Fries, or Air Fryer French Fries.
• Chips. A side of Brussels Sprouts Chips or Air Fryer Potato Chips would be delicious.
• Veggies. Roasted Cauliflower, Roasted Eggplant, or Sauteed Green Beans would be tasty.
• Salad. This chickpea salad sandwich pairs well with other salads. Try Greek Salad, Green Goddess Salad, or Sweet Potato Salad With Bacon.

Recipe Tips and Tricks

• To Mash or Not to Mash. Love chunky pieces of chickpeas in your chickpea salad sandwich? Mash them a little bit less. Prefer a smooth consistency? Mash away! This salad can adapt to your preferences.
• Rinse Your Chickpeas. If you are using canned chickpeas, you should rinse and drain them first. Rinsing canned chickpeas in water helps rinse away the liquid and remove excess sodium.
• Upgrade Your Sandwich. While this chickpea salad is scrumptious as written, we love stuffing a few toppings into our sandwiches. Lettuce, tomato, fresh herbs, and even chopped Air Fryer Cauliflower would be yummy.

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Chickpea Salad Sandwich

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This smashed chickpea salad sandwich is made without mayo, but it's absolutely packed with flavor and texture. Easy swaps make it vegan!

Course Main Course

Cuisine American, Indian

Prep Time 15 minutes minutes

Cook Time 0 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 390kcal

Author Erin Clarke / Well Plated

Ingredients

• 1 (15-ounce) can reduced sodium chickpeas rinsed and drained
• 3 tablespoons nonfat plain Greek yogurt
• 2 tablespoons freshly squeezed lemon juice
• 1 teaspoon pure maple syrup or honey
• 2 teaspoons curry powder plus additional to taste
• 1/2 teaspoon garlic powder
• 1/2 teaspoon kosher salt
• pinch black pepper
• 2 stalks celery finely chopped
• 1 green onion finely chopped, plus additional to taste or for garnish
• 1/4 cup roasted unsalted cashews chopped (or swap almonds or sunflower seeds)
• 3 tablespoons raisins or golden raisins
• For serving: pita, Homemade Naan, toasted bread, crackers, and/or a big bed of greens

Instructions

• Place the chickpeas in a large mixing bowl and roughly mash with a fork. Leave a few bigger pieces for texture.
  
• Add the Greek yogurt, lemon juice, maple syrup (or honey), curry powder, garlic powder, salt, and pepper. Mix well with a spoon. Taste and add additional salt, pepper, or curry powder to taste.
  
• Mix in the celery, green onion, cashews, and raisins. Enjoy cold or at room temperature inside a pita, on toasted bread, dipped with crackers, or over a bed of greens.
  

Video

Notes

• TO STORE: Refrigerate leftovers in an airtight storage container for up to 4 days. 
• TO FREEZE: Freeze the chickpea mixture in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before serving. 

Nutrition

Serving: 1serving, 1/2 cup salad | Calories: 390kcal | Carbohydrates: 58g | Protein: 17g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 1mg | Potassium: 710mg | Fiber: 12g | Sugar: 4g | Vitamin A: 131IU | Vitamin C: 9mg | Calcium: 135mg | Iron: 5mg

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