Easy chickpea salad sandwich (Printable Version)

A protein-rich vegan sandwich featuring mashed chickpeas and crunchy vegetables with a creamy dressing.

# What You'll Need:

→ Chickpea Salad

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 tablespoons vegan mayonnaise
03 - 1 tablespoon Dijon mustard
04 - 1 tablespoon lemon juice
05 - 1 celery stalk, finely diced
06 - 1 small carrot, grated
07 - 2 tablespoons red onion, finely diced
08 - 2 tablespoons fresh parsley, chopped
09 - 1/4 teaspoon garlic powder
10 - Salt and black pepper, to taste

→ Assembly

11 - 8 slices whole grain bread (or gluten-free bread alternative)
12 - 1 cup lettuce leaves
13 - 1 medium tomato, sliced
14 - 1/2 cucumber, thinly sliced

# Directions:

01 - In a large bowl, mash chickpeas using a fork or potato masher until they are mostly broken down but retain some texture.
02 - Add vegan mayonnaise, Dijon mustard, lemon juice, celery, carrot, red onion, parsley, garlic powder, salt, and black pepper to the mashed chickpeas. Mix thoroughly until well blended.
03 - Taste the chickpea mixture and adjust seasoning as needed to suit your preference.
04 - Lay out bread slices. Place lettuce leaves on four slices, then spread the chickpea salad evenly. Top with tomato and cucumber slices.
05 - Cover with remaining bread slices. Cut sandwiches in half and serve immediately or wrap for later consumption.

# Expert Suggestions:

01 -
  • It comes together in one bowl with no cooking, so you can make it even when you're too tired to think.
  • The texture is satisfying and hearty without feeling heavy, and it keeps you full for hours.
  • You can taste the freshness of the vegetables in every bite, and the tang from the mustard and lemon wakes up your palate.
02 -
  • Drain the chickpeas really well and even pat them dry with a towel, excess moisture will make your salad watery and your bread soggy.
  • Let the chickpea salad sit for at least five minutes before assembling, the flavors develop and the vegetables release a little juice that gets absorbed into the mash.
03 -
  • Mash the chickpeas while they're still slightly warm if you rinse them with hot water, they break down faster and absorb the dressing better.
  • Add a tiny drizzle of maple syrup to the dressing if you like a hint of sweetness, it balances the tanginess and makes the flavors pop.
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