This smashed Chickpea Salad Sandwich recipe is easy to make, healthy, and satisfying. It takes only 10 minutes to prepare and is perfect for breakfast or lunch.
It's back-to-school season, and one of the first recipes that comes to mind for a quick, healthy breakfast or kids school lunch box is this smashed chickpea sandwich, alongside classics like spicy potato sandwich and spinach corn sandwich. Creamy, flavorful, and packed with fiber and plant-based protein, it's a great way to start the day.
It is made with just a handful of simple ingredients, most of which you already have in your pantry and can be whipped up in 10 minutes. Also perfect for summer vacations, picnics, school, or work lunches.
If you like avocados, combine them with the chickpea mash to make a healthy chickpea avocado sandwich.
More Vegetarian Sandwich Recipes, you may like
Ingredients
- Bread slices: Use brown or multigrain bread. Make this recipe gluten-free with the choice of bread.
- Chickpeas (garbanzo beans): I like to cook chickpeas in the instant pot pressure cooker. If using canned chickpeas, rinse and drain them well. You can mash it or keep it slightly chunky as per your preference.
- Greek Yogurt: Add Greek yogurt (or hung curd) for extra creaminess and flavor. If you prefer, you can substitute it with mayonnaise, cottage cheese, or cream cheese. Make this vegan with the plant-based yogurt of your choice.
- Onion: I used finely chopped white onions in this salad.
- Seasonings: black pepper powder & salt.
- Coriander leaves: add some finely chopped coriander leaves for the aroma and taste. You may also use fresh herbs like dill, parsley, or basil.
How to Make Chickpea Salad Sandwich
In a large bowl, add cooked or canned chickpeas. Using a potato masher or fork, mash it to a slightly chunky texture. Then add onion, greek yogurt, coriander leaves, salt and pepper. Mix all well.
Next, build a sandwich. It's also great in lettuce wraps or a tortilla wrap.
Take a slice of bread and spread the smashed chickpea salad mixture generously on one slice of the bread. On another slice of bread, top it with lettuce leaves, tomato slices, and onion.
Cover and press with another bread slice over it. Cut in half and enjoy them immediately.
Serving Suggestions
Serve a chickpea sandwich along with creamy tomato soup for a comforting meal, or serve it with avocado cucumber salad for a wholesome meal.
Here are some ideas for using chickpea salad mash:
- Serve on a toast to make smashed chickpea salad toast.
- Serve on lettuce wraps for a healthy and light lunch.
- Scoop it up with crackers, pita chips, veggies, or tortilla chips. This is a great option for snacks and appetizers.
Tips & Variations
- Have cooked chickpeas handy. I love to cook chickpeas in the Instant Pot pressure cooker. Perfect every time.
- Use Greek yogurt, mayo, or cream cheese, based on your preference, to make the chickpea salad mash more creamy.
- Use fresh herbs like cilantro, dill, parsley, or basil.
- Choose brown or multigrain bread for healthier choices.
- Toast or grill the sandwich if you like.
Recipe FAQs
Refrigerator: Chickpea salad mash is best when made and enjoyed fresh. Leftovers can be stored in an airtight container for up to 2-3 days in the refrigerator.
Freezer: I do not recommend freezing. It is best to make as needed.
Meal Prep: Make this salad ahead and assemble the sandwiches when you are ready to serve.
Replace greek yogurt with plant-based yogurt or vegan mayonnaise. You can also use avocado in place of yogurt.
More Chickpea Recipes
Chickpea Salad Sandwich
Equipment
Ingredients
- 15 oz can chickpeas (or 1 ½ cups cooked chickpeas)
- 6 bread (whole grain or brown)
- ¼ cup greek yogurt (or hung curd)
- ½ medium onion finely chopped
- ¼ cup coriander leaves finely chopped
- salt and pepper to taste
Instructions
- In a large bowl, add cooked or canned chickpeas, and using a potato masher or fork, mash it a slightly chunky texture. Then add onion, greek yogurt, coriander leaves, salt & pepper. Mix all well.
- Serve as is, or build a sandwich. It's also great in lettuce wraps or tortilla wrap.Take a sandwich bread and spread smashed chickpea salad mixture generously on one slice of the bread. On another slice of bread top it with lettuce leaves, tomato slices, and onion.
- Cover and press with another bread slice over it. Cut in half and enjoy them immediately.
Notes
Tips & Variations
- Have cooked chickpeas handy. I love to cook chickpeas in the instant pot pressure cooker. Perfect every time.
- Use greek yogurt, mayo, or cream cheese, based on your preference to make the chickpea salad mash more creamy.
- Use fresh herbs like cilantro, dill, parsley, or basil.
- Choose brown or multigrain bread for healthier choices.
- Toast or grill the sandwich if you like.
Nutrition
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Barbara Beyer
Love this!
Bhavana Patil
Thank You Barbara, Glad you liked it.