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Smashed Chickpea Salad Sandwich Recipe

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4 from 10 reviews

This Smashed Chickpea Salad Sandwich is a quick, healthy, and delicious plant-based meal perfect for lunch or a light dinner. Featuring a creamy chickpea salad mixed with fresh herbs, scallions, and vegan mayo, it’s layered with crunchy fresh vegetables and microgreens on toasted whole-grain bread, making a satisfying and nutritious sandwich.

Ingredients

Chickpea Salad

  • 1 can chickpeas, rinsed and drained
  • 1/4 cup chopped Italian parsley
  • 1/4 cup chopped dill (or substitute 1/8 cup fresh tarragon)
  • 1/2 cup chopped scallions
  • 2 tablespoons whole grain mustard, or 1 tablespoon Dijon mustard
  • 2–3 tablespoons vegan mayo (or regular store-bought mayo; substitute 2–3 teaspoons olive oil for mayo)
  • Salt and pepper to taste
  • Optional: 1 tablespoon capers

Sandwich Assembly

  • 4 slices whole-grain bread or everything bagels (toasted is recommended; gluten-free bread or wraps can be used as substitutes)
  • 1 tablespoon mustard (for spreading)
  • 2 large lettuce leaves (such as red leaf, green leaf, or romaine)
  • 1 Turkish cucumber, thinly sliced
  • 1 carrot, thinly sliced using a vegetable peeler
  • 4 radishes, thinly sliced
  • 1 large avocado, sliced
  • Big handful of microgreens or sprouts

Instructions

  1. Make the chickpea salad: In a medium bowl, combine the rinsed and drained chickpeas, chopped Italian parsley, chopped dill (or tarragon), scallions, mustard, vegan mayo, salt, pepper, and optional capers. Using a fork, mash and mix the ingredients until well combined but still chunky. Taste and adjust seasoning as needed.
  2. Prepare the bread: Toast the bread slices or bagels until golden and slightly crisp. Spread a thin layer of whole grain mustard on each slice for extra flavor.
  3. Assemble the sandwich base: Place two large lettuce leaves on two of the toasted bread slices to create a fresh, crisp layer.
  4. Add chickpea salad: Spoon a generous amount of the prepared chickpea salad evenly over the lettuce on the bread.
  5. Layer vegetables and avocado: On top of the chickpea salad, arrange thin slices of cucumber, carrot, radishes, and sliced avocado to add crunch and creaminess.
  6. Top with microgreens and bread: Add a big handful of fresh microgreens or sprouts over the vegetables. Cover with the remaining toasted bread slices to complete the sandwich.
  7. Serve: Cut the assembled sandwiches in half diagonally or down the middle and serve immediately for the best taste and texture.

Notes

  • For extra protein, add some sliced tofu or tempeh to the sandwich.
  • Use gluten-free bread or wraps to make this recipe gluten-free.
  • Adjust the amount of vegan mayo or olive oil to control creaminess and fat content.
  • Feel free to swap fresh herbs depending on availability or preference.
  • This sandwich is best enjoyed fresh but can be stored wrapped tightly in the fridge for up to 24 hours.

Find it online: http://bitezly.com/smashed-chickpea-salad-sandwich-recipe/