Chickpea Salad Sandwich

This Chickpea Salad Sandwich is the perfect vegan alternative to traditional chicken salad. It’s creamy, flavorful, and satisfying, without the meat! This easy-to-make recipe is great for quick lunches, picnics, or as a tasty spread. With simple ingredients like chickpeas, mustard, and fresh vegetables, it’s a healthy and delicious option for everyone to enjoy.

Why You’ll Love This Recipe

This Chickpea Salad Sandwich is a creamy and flavorful dish that’s perfect for anyone looking for a plant-based lunch. The mashed chickpeas take the place of chicken, offering a hearty texture that pairs beautifully with the tangy Dijon mustard and rich vegan mayo. With the added crunch from celery and the freshness of parsley, this sandwich is both satisfying and nutritious. It’s simple, quick, and can be served in various ways, making it a versatile meal for any occasion.

Ingredients

• 2 15.5-ounce cans chickpeas (approximately 3 ¾ cups)

• 2 tablespoons minced celery

• 2 tablespoons minced yellow onion

• 2 tablespoons minced fresh parsley

• 4-5 tablespoons vegan mayonnaise (if desired)

• 2-3 teaspoons Dijon mustard (vegan, if desired, plus more to taste)

• ½ teaspoon salt (more or less to taste)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Simmer the Chickpeas:

   • Add the chickpeas and their liquid to a medium saucepan. Place the saucepan over medium heat on the stovetop.

   • Simmer the chickpeas for 10 minutes, stirring occasionally. After 10 minutes, pour the chickpeas into a colander and drain them well.

2. Mash the Chickpeas:

   • Transfer the drained chickpeas to a large bowl. Use a potato masher or fork to mash the chickpeas until you achieve your desired consistency.

3. Mix in the Vegetables and Seasonings:

   • Add the minced celery, yellow onion, parsley, vegan mayo, Dijon mustard, and salt to the mashed chickpeas.

   • Stir everything together until fully combined. Taste and adjust the seasonings or add more mayo or mustard if desired.

4. Chill and Serve:

   • Cover the bowl with a lid or plastic wrap and place it in the refrigerator to chill for at least 1 hour. Alternatively, you can serve immediately.

   • Serve the chickpea salad on bread for sandwiches, in lettuce cups for a low-carb option, or with your favorite toppings.

Servings and Timing

• Servings: 6

• Prep Time: 5 minutes

• Cook Time: 10 minutes

• Total Time: 15 minutes

Variations

• Add Avocado: For extra creaminess, mix in some mashed avocado along with the mayo.

• Spicy Kick: Add a pinch of cayenne pepper or some chopped jalapeños to spice up the salad.

• Crunchier Texture: Add some chopped pickles or bell peppers for added crunch and flavor.

• Herbs: Try using fresh dill or tarragon for a different herbal flavor.

Storage/Reheating

• Storage: Store the chickpea salad in an airtight container in the refrigerator for up to 3 days.

• Reheating: This salad is best served cold, but if you prefer a warm sandwich, you can toast the bread before assembling.

FAQs

1. Can I use canned chickpeas instead of dried?

Yes, canned chickpeas work perfectly for this recipe. Just drain and rinse them well before using.

2. Can I make this ahead of time?

Yes, this chickpea salad is perfect for meal prep. Prepare it in advance and store it in the fridge for up to 3 days.

3. Can I make this recipe without mayo?

Yes, you can substitute the mayo with mashed avocado, hummus, or a tahini-based dressing for a healthier alternative.

4. Can I use mustard other than Dijon?

Yes, you can use yellow mustard or any mustard variety you prefer, depending on the flavor profile you want.

5. Can I freeze this chickpea salad?

It’s best to store this salad in the fridge, as freezing can affect the texture of the ingredients.

6. How do I make this sandwich gluten-free?

To make this sandwich gluten-free, simply use gluten-free bread or serve it in lettuce wraps.

7. Can I add protein to this salad?

Yes, for additional protein, you can add a spoonful of hemp seeds or top it with roasted chickpeas for crunch.

8. Can I use red onion instead of yellow onion?

Yes, red onion will add a slightly milder flavor and a bit of color to the salad.

9. Can I serve this as a dip instead of a sandwich?

Absolutely! This chickpea salad works wonderfully as a dip for crackers or vegetables.

10. Can I make this recipe spicy?

Yes, you can add hot sauce, chopped chilies, or red pepper flakes to make this salad spicier.

Conclusion

This Chickpea Salad Sandwich is a quick, healthy, and delicious meal that’s perfect for any time of day. With its creamy texture, fresh vegetables, and bold flavors, it’s a great alternative to traditional chicken salad and perfect for anyone following a vegan or plant-based diet. Whether you serve it as a sandwich, in lettuce wraps, or as a dip, this easy recipe is sure to become a regular in your meal rotation!

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