This smashed chickpea salad sandwich is packed with protein and fresh ingredients. A perfect meal for lunch or bread free as a side dish!
Mashed chickpeas are a healthy and delicious way to fill your belly! Easy and perfect to make ahead of time.
This recipe was originally published on 5/20/15
This mashed chickpea salad is a perfect tuna dupe. I love that you can use it in a sandwich or alone as a vegan side dish or dip for crackers!
Sandwiches are the easiest lunch! But if you're not just slapping meat and cheese between two slices of bread you need to get a little more creative.
This chickpea salad sandwich recipe is so much more than mashed chickpeas and mayo, the flavors are too good!
The basic ingredients you need to make this mashed chickpea sandwich filling include:
- Chickpeas and brine
- Lemon juice
- Herbs and seasonings
How To Make a Mashed Chickpea Salad Sandwich
This recipe is super easy to make! Here are the simple steps:
- Pulse the ingredients to chop.
- Whisk the aquafaba until frothy.
- Mix everything.
- Top your bread and serve!
Customize your smashed chickpea salad with a variety of mix ins. Try adding in any of the following ingredients:
- Roasted veggies - peppers, onions, broccoli, etc
- Seeds for extra crunch - sunflower, hemp, flax, pumpkin
- Greens - Arugula would give this sandwich a nice peppery kick, or spinach, kale, etc.
- Try different fresh herbs such as torn basil leaves, parsley, thyme, oregano, etc.
Once you have the chickpea salad all mixed up, you need to find a way to eat it!
Build a loaded smashed chickpea sandwich with any of the following:
- Bread, pita, or tortillas - gluten free if needed
- Lettuce or greens - romaine, iceberg, butter, arugula, spainach, kale, etc
Here are a few more ideas for how to enjoy this recipe:
- In lettuce Wraps
- Spread on toast
- Scoop it up with crackers
- Dip in veggies like carrots, peppers, or celery
Here are a few more suggestions to help you out when making this mashed chickpea sandwich recipe:
- If you want a really fast version and don't want to mess with whipping the brine:
- Simply add ½ cup chickpeas instead of ¼ when pureeing to a paste.
- Mix with the chopped chickpeas and veggies.
- To make a nut free version of this chickpea sandwich recipe use pumpkin seeds instead of almonds.
- For simplicity purposes canned chickpeas are best since the brine is ready for you to use. However if you cook your own chickpeas you'll need to reserve the broth to make the aquafaba.
Make Ahead and Storage Tips
Vegan chickpea salad sandwiches are perfect for mixing up in advance to have on hand in the fridge, then all you have to do it spread it on bread and go!
- Prep in advance by:
- chopping the veggies and beans beforehand.
- Day of put it all together!
- You can also completely mix the chickpea mash together and store until you're ready to serve.
- Store the chickpea salad in an airtight container in the refrigerator for up to 3-5 days.
The basic answer here is anything. Just like a tortilla, you really can put almost anything between bread.
Here are a few of my faves:
Veggies- all and any, I slap them on like no tomorrow!
Sauce- the pinnacle of finishing off the flavor of a meal, just spread it on with a heavy hand.
Cheese- dairy free cheese is great to throw on for an extra oomph and if you’re fancy, melt it.
Protein- Portobello mushrooms, baked tempeh, avocado, whatever it is, putting a good protein base on a sammie helps keep you full and satisfied.
Mimicking the feel of the classic tuna salad, but in a healthy way, isn’t that hard. You need to think of two main things: the main protein and the creamy base. There are many ideas out there on replacing tuna in a vegan tuna sandwich. Jackfruit, artichoke hearts, hearts of palm and chickpeas are the top choices. I chose the later, making this mashed chickpea salad sandwich the perfect easy meal.
With the use of BPA-free cans now, there is no harm in using canned chickpeas. Plus I feel that they mash a bit better. We all need to make our own decisions, but for me, balance and low stress plays a huge role in living the perfect food space for me. Learn more about Balancing a Plant-Based life.
Aquafaba is literally the liquid from a can of chickpeas. It took the vegan cooking world by storm some years back. Joel Roessel noticed that it frothed much like egg whites. It now is used as an egg replacer in many things, from baking to actual meringue!
With the baking world using it non-stop, I decided to take a different spin (big surprise here) and use it in a savory recipe. So I frothed it up by beating it on high to make it creamy and fluffy, then mixed it into my chickpea salad base to add to the creaminess of the chickpeas. No mayo needed! You can definitely add a bit of oil when you beat it for an extra creamy flavor, but it isn’t necessary.
Yep, you sure can. If you soak your dried chickpeas instead of using canned, save the liquid and reduce it like explained in this post here all about making your own Aquafaba.
Aquafaba can hang in the fridge for about a week. You can also pour the liquid into ice cube trays, then once frozen, dump the aquafaba cubes into a plastic bag. Boom, instant aquafaba for things like smashed chickpea salad sandwiches, baked goods, and those crazy moments when you attempt things like meringue.
More Vegan Sandwich and Burger Recipes
There's just something about layering bread with tasty fillings that makes everything taste better! These easy plant based recipes do exactly that:
Smashed Chickpea Salad Sandwich
- 1 ½ cups chickpeas , drained and rinsed, about one 15 oz can
- 6 tablespoons chickpea brine , the juice from can of chickpeas (can drizzle some oil in with this if you want an extra creamy result, see note)
- ½ cup almonds , or pumpkin seeds for nut free version
- ½ cup roughly chopped carrots
- ½ cup roughly chopped celery
- ¼ cup roughly chopped pickles
- 1 tablespoon roughly chopped fresh dill
- 1 tablespoon pickle juice
- 1 tablespoon lemon juice
- ½ teaspoon sea salt
- ¼ teaspoon garlic powder
- ¼ teaspoon ground black pepper
- ¼ cup chopped cilantro , optional for added level of flavor
- 4 slices your favorite sandwich bread , gluten-free if needed
- Sliced cucumber
- Drain the can of chickpeas, reserving the juice.
- Put almonds, carrots, celery, pickles and dill into a food processor. Chop into small pieces and put into a large bowl.
- Next add the chickpeas into the food processor and pulse until chunky. Take out all but ¼ cup and add to the bowl.
- Puree the leftover chickpeas into a paste.
- Add the chickpea paste, pickle juice, lemon juice, salt, garlic powder and pepper into the bowl and mix well.
- Pour in the reserved chickpea brine (you can store the rest for future use), and beat with a stand mixer (with whisk attachment) or beater until it begins to get thick and creamy. You can drizzle a bit of oil here if you want an extra creamy result. You can also skip this step and just leave the mixture as is.
- Add it to the bowl and fold into the mixture.
- Serve on bread with cucumbers, tomatoes and lettuce!
- If you want a really fast version and don't want to mess with whipping the brine, then simply add ½ cup chickpeas instead of ¼ when pureeing to a paste, then mix with the chopped chickpeas and veggies.
- Makes 2 cups chickpea mixture. Serving size is ½ cup.
- Nutrition facts are for the mashed chickpea filling only
- Chop veggies and beans beforehand so all you need to do the day you make it is put it all together.
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.