Mashed chickpeas, piles of veggies, and a mayo free creamy base make this vegan mashed chickpea salad sandwich the perfect all in one recipe!
A good go to sandwich is a must. But many are loaded with unnecessary fat and leave you feeling all kinds of yuck. That’s why I took this smashed chickpea salad, and reworked it so it was filled with whole healthy ingredients!
Making a Chickpea Salad Sandwich
There is more than one way to get the effects of tuna without the actual tuna. That mayo filled fish based sandwich is a classic. But that doesn’t mean it can’t be altered to fit a healthy diet.
What do vegans eat on sandwiches?
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– whether you’re dairy free or not, throw this 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 fill 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.
Are chickpeas in a can good for you?
While you certainly can use dried chickpeas (and I definitely choose them for some recipes that I feel need them for ultimate texture, like my vegan taco meat), the canned variety are perfect for this recipe.
I feel that they mash a bit better, which helps contribute to the creamy base (more on that below). With the use of BPA cans now, I don’t feel there is any harm in using canned chickpeas.
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. Want to learn more? Check out my group Balancing Plant-Based!
In this chickpea salad sandwich, I use the chickpeas as the tuna sub plus I use them to contribute to the creaminess of the base. I also use something called Aquafaba.
What is Aquafaba?
Aquafaba is literally the liquid from a can of chickpeas. It took the vegan cooking world by storm some years back.
It was discovered by Joel Roessel when he 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 totally needed.
Can I make my own Aquafaba?
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.
How long does Aquafaba last?
Aquafaba can hang in the fridge for about a week.
But my trick, is whenever I open up a can of chickpeas, I pour the liquid into ice cube trays, then once frozen, I 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 I attempt things like meringue.
How To Make a Mashed Chickpea Salad Sandwich
Once you get the Aquafaba down, it’s as easy as pulse and mix. You can even do a super fast version, and skip the aquafaba mixture altogether.
- Pulse to chop.Â
- Make the aquafaba and mix.
- Top your bread.
- Serve!
Other chickpea salad sandwich ideas:
- Try using up leftover roast veggies in your sandwich next time.
- Sprinkle with your favorite seeds for extra crunch (I like pumpkin seeds).
- Arugula would give this sandwich a nice peppery kick.
- Try different fresh herbs such as torn basil leaves.
Mashed chickpeas, piles of veggies, and a mayo free creamy base make this vegan mashed chickpea salad sandwich the perfect all in one recipe!
- 1 1/2 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)
- 1/2 cup almonds , or pumpkin seeds for nut free version
- 1/2 cup roughly chopped carrots
- 1/2 cup roughly chopped celery
- 1/4 cup roughly chopped pickles
- 1 tablespoon roughly chopped fresh dill
- 1 tablespoon pickle juice
- 1 tablespoon lemon juice
- 1/2 teaspoon sea salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
- 1/4 cup chopped cilantro , optional for added level of flavor
- 4 slices your favorite sandwich bread
- Sliced cucumber
- Lettuce
- Tomato
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 1/4 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.
Add 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.
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 1/2 cup chickpeas instead of 1/4 when pureeing to a paste, then mix with the chopped chickpeas and veggies.
- Makes 2 cups chickpea mixture. Serving size is 1/2 cup.
- Nutrition facts are for the mashed chickpea filling only
Tips to prep ahead:
- Chop veggies and beans beforehand so all you need to do the day you make it is put it all together.
Laurie says
Fantastic recipe! The first vegan “tuna” i am trying.
Left out the seeds, dill and aquafaba and used some hummus i had already made for the “mayo” and added the pickle juice, lemin juice and spices to that.
Grated the carrots and used dill pickles and hand mashed the chick peas.
This is a keeper- i never leave reviews but this deserves one!!
veggiesdontbite says
I’m so happy you liked it! Thanks so much for the great review!
steviefbillman says
This is the perfect sandwich for the now warmer weather! Can just imagine eating this in the park! Will definitely be making this!
Tiffany says
I was so excited for this, but it just didn’t work ? I pressure can my own chickpeas and tried using that for my brine and it did not thicken up. I even used a hand mixer. Bummer. Anyone have luck using pressure caned beans as a brine?
veggiesdontbite says
Oh that’s so interesting to hear Tiffany! I use canned beans so I wonder what the difference is in the brine. I guessed it is the way it’s prepared so I did a search for you and found this: http://gayathriscookspot.com/2015/07/homemade-aquafaba-chickpea-brine-the-best-egg-white-substitute/ Let me know if that helps at all. I need to help you figure out how to get your brine to work because it’s amazing the possibilities you can use it for. I use it for baking all the time now, but it needs to be done right or it won’t work. Let me know if you figure it out! I’ll keep searching too!
Dawn says
Love chickpea based sandwich spreads so will definitely be trying!
As an FYI on using the brine in sweets…I too have always strongly tasted the beans when used in desserts but just tonight I read somewhere that if you use the aquafaba in a dessert, you should use ‘unsalted’ beans and it then won’t have the bean taste. Good to know!
veggiesdontbite says
Thanks Dawn! I actually have been using aquafaba in baking and you definitely can’t taste the beans when just using the juice. I’m working on a cookie with the actual beans and so far it’s a big success! I’ll put them on the site soon!
Julie says
I made this last night and it was a total fail. I don’t have a hand mixer and was too lazy to pull out my huge mixer, so I used a hand immersion blender. Then I did drag out the big one, but that didn’t help. The brine was so watery. I still made the sandwich ~ loved the taste! I’m going to try again…I will conquer the brine! 😉 How thick is it supposed to be? Will it get to be a mayo constancy? Thanks for the recipe!
veggiesdontbite says
Hi Julie! Oh no! So sorry to hear. I’d definitely try again with your big mixer. You really need that fast whipping to get the chickpea juice to thicken up. It will end up being like a meringue consistency. If you look up “aquafaba video” on google you will find tons that show you how it goes from watery to thick! Let me know when you conquer it! And don’t feel bad, I failed at it the first few times too…
Julie says
Thanks! I will look up a video. I’ve never used it before and didn’t know if maybe it needed to be room temperature, etc. I’m looking forward to it being a success. Thanks for all your yummy recipes! 🙂
veggiesdontbite says
I actually use mine cold! If you use the mixer and just mix on high it should work no problem. It will almost look like whip cream!
Ricki says
I only “discovered” chickpea sandwiches last year–I am in love! I’m on a quest to try all the fillings I can find. This is next on my list! 🙂
veggiesdontbite says
They are so great! Full of protein and so versatile! I love seeing all the variations.
julie says
is the serving size 1 cup?
veggiesdontbite says
Hi Julie! The recipe makes 2 cups, serving size is really how much you like to put on your sandwich. I put about a cup on mine so we were able to make 2 sandwiches, but some people may prefer less and some more. Let me know if you have any other questions!
Brandi says
Hey Sophia,
This sounds like a delicious idea! I am just curious as to how long the mixture will last…
My fiancee and I are going camping and I thought this might be a nice light lunch (thinking of putting the mixture in mini pitas with some sprouts and cucumber), but I am worried about the mixture spoiling.
What has been your experience? Does the flavours become more intense and even better with a few days or is it better to immediately?
Thanks!
-Brandi
veggiesdontbite says
Hi Brandi! That sounds delicious. I love pita sandwiches! I suggest keeping it cold, but cold in a refrigeration of some sort it should last a few days. I’ve had it as leftovers and it’s still been great. Because I’m one to love my veggies fresh, I prefer it freshly made but the flavors will set in more as you let it sit. Hope you have fun camping and huge congrats on your engagement! Let me know if you have any other questions.
ผลบà¸à¸¥à¸¢à¸¹à¸Ÿà¹ˆà¸² says
Thank you ,I will try to do it.
I have never tried sanwich , These sanwich looks awesome!
veggiesdontbite says
Thank you! I hope you give it a try! Let me know if you do.
Sarah @ The Smart Kitchen says
I must be slow on the uptake, because I am just learning about this way of using bean brine. However, I LOVE the idea of making a savory, mayo version, especially for something already needing beans! Genius.
veggiesdontbite says
Thanks so much Sarah! Yes, I’m more into the savory use of the brine. I may get brave and go for the dessert uses one day but for now the sandwich works for me!
Shannon says
Looks so delicious! Any suggestion for a pumpkin seed sub? My husband is allergic to them. Thank you!!
veggiesdontbite says
Thank you Shannon! Yes, you can easily sub sunflower seeds. Maybe even some walnuts. Or just leave them out but I like the crunch. Let me know if you try! Thanks so much for being here!
Nissrine @ Harmony a la Carte says
Looks delicious. I posted a chickpea salad sandwich not long ago, and I used Tahini, lemon juice and garlic and no mayo at all either. I never liked mayo, I don’t mind some brands of vegan mayo but they’re usually filled with oil and starches and other things I’d rather not eat so I tend to avoid them. I’ve never used chickpea brine for anything other than making hummus. My mom would always put a drop of it in with the chickpeas.
veggiesdontbite says
Thank you Nissrine! That sounds great too! I feel the same way about mayo. Not worth the extra fat!
Saige says
Hi there!
I don’t have a mixer so I was hoping a whisk would work with this but I see you don’t recommend that. Have you or anyone else tried using a blender on a high setting?
Thanks, Saige
veggiesdontbite says
Hi Saige! You can certainly try to hand whisk it but it will take a long time and a lot of effort. I’d go the blender route and see if that works. I tried using an immersion blender and it got part way there! The main thing is you are trying to froth it up with air. But the blender may be strong enough to at least thicken it a bit. If it’s not working try putting in more mashed chickpeas into the brine mix you are blending. Let me know how it works out!
Mandy says
That chickpea brine is pure magic! I haven’t used it in a dessert as a sub for eggs, but I’ve used it to make mayo and LOVED it! That sandwich looks so perfect – I’m loving the addition of pepitas and dill. We’re huge chickpea mash fans, so I’m anxious to try out your recipe!
veggiesdontbite says
Thanks Mandy! Did you have to put oil in it to make the mayo? I haven’t seen it as mayo yet, although I’m not a huge mayo fan so if it tastes like mayo it probably wouldn’t be my favorite. But this recipe definitely gives it the creaminess I want without the mayo taste! Let me know if you try it!
Laura says
I tried an oil free bean brine “mayo” which was basically the same as your recipe. I was terribly disappointed as it tasted nothing like mayo. It does not hold up well either – it reverts to liquid form overnight or sooner. If you do use it in chickpea sandwich, plan on using all of it at one sitting.
veggiesdontbite says
Hi Laura, I actually don’t like the taste of mayo so this is why I created this. I wasn’t intending it to taste like mayo. If you see the directions, I also add some smoothly blended into the whipped chickpea brine to create a thicker creamy mixture that will then be combined with the chopped chickpeas and veggies. This helps it keep it’s consistency and since it isn’t a stand alone whipped brine, it keeps pretty well. I was able to have leftovers the next day. The key though is to follow the directions and use a stand mixer on a fast setting and get the bring nice and thick and whipped up first. It takes some practice but it does work!
Natalie @ Feasting on Fruit says
This is the most unique use of chickpea brine I’ve seen! And it’s so genius because the recipe actually uses chickpeas. I’ve had leftover chickpeas all over the place lately from meringue experiments (although my dog has been loving them as a fun addition to her dog food :))
veggiesdontbite says
Thank you so much Natalie! Yes! That’s what gave me the idea, I had my can of chickpeas and it just hit me as I was opening it ready to drain it! My kids love crispy chickpeas, so we use them a lot. Maybe one of these days I’ll get past my fear of bean in my sweets and try some experimenting with the brine. LOL
Linda @ Veganosity says
Great idea Sophia! I add a little olive oil to my chickpea mash, but I like the idea of this better. My husband is not a vegan and I made vegan meringue on lime tarts and he couldn’t taste the bean. The sugar and vanilla really mask the taste. And what’s more disgusting, water from beans or slimy egg whites? I’d rather go with the plant-haha! 🙂
veggiesdontbite says
HAHA Linda! Totally. I have yet to try a healthy bean dessert that I can’t taste the beans. Mostly my issue is that I don’t use any refined sugar and from what I’ve seen, white sugar works best in masking the flavor. One of these days, maybe I’ll get the courage and play around a bit with it! For now, I’ll stick to my savory brine experiments!
Mercedes says
This is such a brilliant idea Sophia, I have seen the whole chickpea brine really gather momentum over the last year and this is another amazing use. The next time I have chickpeas I am going to have to do something with the brine to get involved! Love the recipe and can’t wait to try it.
veggiesdontbite says
Thank you so much Mercedes! Yes, I have watched the brine experiments from afar. I’m just not ready to do it in desserts, the taste of bean in my sweets scares me a bit. LOL. But, here it worked out well! And now i feel that I’m not wasting too much! Ha!
Jenn says
So funny we were JUST talking about beans in dessert yesterday! This is brilliant, Sophia! Looks super yummy!
veggiesdontbite says
I know Jen! Totally thought of my post in our conversation. As I said, I’m uneasy on the whole bean and dessert thing so I decided to start my brine experiment in a savory recipe first! It worked really well with just enough creaminess to make me satisfied without the mayo. Thanks so much for your sweet compliment!
The Vegan 8 says
Such adorable sandwiches!! I admit, I’ve yet to try one of the many chickpea “tuna” sandwiches I’ve seen around so much, mostly because I’m not a huge chickpea fan unless it is masked well with other flavors (like hummus or soups) but it looks like you masked the flavor well with the lemon and ACV! Isn’t chickpea brine crazy?! I don’t remember his last name, but the creator is Walt somebody. I have to admit, that bean juice always has freaked me out, so the idea of using it in desserts is a bit much for me. It’s just so smelly, lol! I’m sure it worked MUCH better in this recipe! The sandwiches look awesome!
veggiesdontbite says
Totally agree on the freakiness of the brine! I’m just not ready to accept it in dessert quite yet! Lol. But, in a savory recipe that’s supposed to taste like chickpeas it works well! Not so sure you’d love a mashed chickpea sandwich if you don’t like chickpeas. That being said, with the lemon and spices it definitely has a hummus like taste so if you like hummus you might! Wish I could send you a sample! LOL