This smashed chickpea salad sandwich is 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
If you're looking for an easy make ahead lunch this sandwich is it! Loaded with veggies, filling and delicious, plus perfect for the whole family.
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 recipe is 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!
Ingredients
The basic ingredients you need to make this mashed chickpea sandwich include:
- Chickpeas and brine
- Almonds
- Veggies
- Pickles
- 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.
- Serve!
Flavor suggestions
The recipe here tastes great as is, but it's always fun to change things up with other flavors. Try mixing in any of the following:
- Roasted veggies
- Seeds for extra crunch
- Arugula would give this sandwich a nice peppery kick.
- Try different fresh herbs such as torn basil leaves.
Serving suggestions
Once you have the chickpea salad all mixed up, you need to find a way to eat it! Here are a few ideas for how to enjoy this recipe:
- Between slices of bread
- Stuffed in pita pockets
- In lettuce Wraps
- Scoop it up with crackers
- Dip in veggies like carrots, peppers, or celery
Tips and tricks
Here are a few more suggestions to help you out when making this chickpea salad sandwich:
- 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.
- Prep in advance by chopping the veggies and beans beforehand so all you need to do the day you make it is put it all together.
- To make a nut free version of this 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.
- Store the chickpea salad in an airtight container in the refrigerator for up to 3-5 days.
Common Questions
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. 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 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:
- Amazing Tofu Sandwich
- Easy Lentil Veggie Burger
- Vegan Shawarma
- BBQ Pulled Pork Sandwich
- Vegan Cheesesteak Sandwich
- The Ultimate Vegan BLT
- Falafel Sandwich
- Vegan Meatball Sub
- The Best Vegan Panini
Smashed Chickpea Salad Sandwich
Ingredients
- 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
To serve:
- 4 slices your favorite sandwich bread , gluten-free if needed
- Sliced cucumber
- Lettuce
- Tomato
Instructions
- 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!
Notes
- 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.
Nutrition
Nutrition and metric information should be considered an estimate.
Dawn
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
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
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
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
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
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
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
They are so great! Full of protein and so versatile! I love seeing all the variations.
julie
is the serving size 1 cup?
veggiesdontbite
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
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
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.
ผลบอลยูฟ่า
Thank you ,I will try to do it.
I have never tried sanwich , These sanwich looks awesome!
veggiesdontbite
Thank you! I hope you give it a try! Let me know if you do.
Sarah @ The Smart Kitchen
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
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
Looks so delicious! Any suggestion for a pumpkin seed sub? My husband is allergic to them. Thank you!!
veggiesdontbite
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
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
Thank you Nissrine! That sounds great too! I feel the same way about mayo. Not worth the extra fat!
Saige
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
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
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
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
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
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
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
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
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
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
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
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
So funny we were JUST talking about beans in dessert yesterday! This is brilliant, Sophia! Looks super yummy!
veggiesdontbite
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
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
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