This smashed Chickpea Salad Sandwich recipe is easy to make, healthy and satisfying. It takes only 10 minutes to prepare with no cooking required.
It is back to school time and an ideal breakfast or school lunch recipe that comes to my mind is this Smashed chickpea sandwich along with Potato sandwich and Spinach corn sandwich. Creamy, flavorful, packed with fiber and plant-based protein. A great way to start the day.
It is made with just a handful of simple ingredients, most of which are 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.
Why you will love this Chickpea Salad Sandwich
- Quick and Easy to make.
- Healthy and Nutritious.
- Takes just 10 minutes if you have cooked chickpeas.
- A great filling breakfast, lunch or snack.
- Protein Packed and satisfying.
Chickpea Sandwich Ingredients
You will need a few ingredients to make this chickpea salad sandwich recipe.
- Bread slices: Use brown or multigrain bread. Make this recipe gluten-free with the choice of bread.
- Chickpeas (garbanzo beans): The star ingredient of this recipe. If you have an Instant Pot, Here’s our post on Pressure cooker chickpeas method or 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 for extra creaminess and flavor. If you prefer, you can substitute with mayonnaise or cream cheese. Make this vegan with the plant based yogurt of your choice.
- Onion: I have used finely chopped white onions to 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, 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.
Serving Suggestions
Here are some ideas to use chickpea salad mash:
- Build a sandwich with whole grain bread, lettuce, sliced tomato and red onion.
- Serve on a toast to make smashed chickpea salad toast.
- Serve on lettuce wraps for a healthy and light lunch.
- Spread on flatbread for an open-faced sandwich, or stuff it inside pita pockets with your favorite greens & toppings.
- 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.
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 Coconut Curry
- Air Fried Roasted Chickpeas
- Chickpea Cucumber Salad
- Chana Masala
- Beetroot Chickpea Stir Fry
More Sandwich Recipes
- Beetroot Carrot Sandwich
- Veg mayonnaise sandwich
- Cucumber Sandwich
- Guacamole Sandwich
- Avocado Chutney Sandwich
Chickpea Salad Sandwich
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
Subscribe to my Youtube Channel for healthy & tasty video recipes. Looking for Instant Pot recipes, then check out my Instant Pot Recipes board on Pinterest.
Leave a Reply