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Easy Chickpea Salad Sandwich Recipe

You will love this Easy Chickpea Salad Sandwich Recipe filled with mashed chickpeas, avocado, Greek yogurt, fresh cilantro and green onion. Make this sandwich vegan by leaving out the yogurt or try a vegan mayo. I love adding sprouts, shredded carrots and feta cheese to my sandwich! 

Chickpea Salad Sandwich with lettuce.

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EASY CHICKPEA SALAD SANDWICH RECIPE

I know a lot of you love chickpeas as much as I do. 

I grew up eating chickpeas before they were a big thing in the United States. 

In Middle Eastern cultures, like the Lebanese culture, chickpeas are in a lot of dishes.

The most common dish you probably know is hummus

The thing I like most about chickpeas is you can add them to just about anything- a soup, a salad or make them into an appetizer

Today I am sharing an easy recipe and a healthy recipe for a simple Easy Chickpea Salad Sandwich Recipe which reminds me of a tuna salad sandwich that I actually ate for lunch today.

You might have seen others sharing a smashed chickpea salad sandwich which is similar.

In my recipe the chickpeas are left more whole but you could smash them if you want. 

It mixes together smashed chickpeas, avocado, Greek yogurt in place of mayo, cilantro, green onions and spices.

What I love most about this salad is that it is creamy and tangy and filled with protein.

Easy lunch recipes using simple ingredients are the best! This is a go-to recipe of mine. 

You can also serve this salad as a side dish or appetizer with crunchy veggies like celery and carrots to dip in it. Or serve tortilla chips and pita bread with it. 

I love healthy recipes like these chickpea salad sandwiches and make them on Sunday for meal-prep for the week. 

Chickpea Salad Sandwich ingredients.

CHICKPEA SALAD INGREDIENTS:

RIPE AVOCADO: When you pick your avocado, make sure you find a ripe one so you are able to mash it into the chickpea salad. 

CHICKPEAS: I rinse and drain my chickpeas. You can use dried chickpeas, just soak overnight. Otherwise canned chickpeas works fine. 

GREEK YOGURT: Greek yogurt adds a creamy texture and a slightly tangy flavor. It works really nicely in this chickpea salad. You could use plain yogurt or mayonnaise if you prefer. The plain yogurt will not be as thick as the Greek yogurt. 

LEMON JUICE: Lemon juice adds a slightly sweet taste and some acidity. It also helps to keep the avocado from browning. 

CILANTRO: The cilantro adds a fresh taste to the finished salad. You could sub in dill or fresh parsley if you prefer. 

GREEN ONIONS: Green onions are necessary but adds flavor to the salad. 

SPICES: The spices I used are paprika and cayenne red pepper. You could also use oregano, Italian seasoning, cumin, chili powder or za’atar. 

BREAD: Serve the salad on your favorite bread or you can serve it over a bed of lettuce, in lettuce wraps or a tortilla wrap. 

Chickpea Salad Sandwich in a white bowl.

HOW DO YOU MAKE THIS DELICIOUS CHICKPEA SALAD SANDWICH?

MIX TOGETHER INGREDIENTS: Place the chickpeas, avocado, Greek yogurt, lemon juice, salt, cilantro, scallions, cayenne pepper and paprika in a mixing bowl.

Chickpea Salad Sandwich ingredients in bowl.
Chickpea Salad Sandwich herbs in bowl.
Chickpea Salad Sandwich with masher.

ROUGHLY MASH THE INGREDIENTS: Roughly mash the ingredients together leaving some chunks of avocado and some whole chickpeas.

Chickpea Salad Sandwich in white bowl.

CREATE YOUR SANDWICH OR WRAP: Lightly toast a slice of bread and assemble the sandwiches with the chickpea salad and your favorite toppings.

I like to add sprouts, shredded carrots, radish and feta cheese.

Chickpea Salad Sandwich with avocado.

TIPS FOR MAKING THIS CHICKPEA SALAD SANDWICH

  • If you want your chickpea salad mixture to be more of a creamy texture, you can use a food processor or potato masher to combine it all together. 
  • For vegetarians that don’t eat tuna salad this chickpea salad can be a similar texture to a tuna salad but a vegetarian version. It is a great option. I like to make a version with the chickpeas that uses mayo or yogurt, onion powder, garlic powder, dijon mustard, dill pickles or sweet relish, celery seed and parsley.
  • For a vegan sandwich leave out the yogurt or use vegan yogurt or try creamy vegan mayo. These are nice vegan alternative options.
  • This salad is great for meal prep. You can prep it on Sunday and use it the first couple of day during the week. 
  • Store the chickpea salad in an airtight container for up to 4 days. 
  • Speaking of tuna salad a great addition to tuna salad is beans like in this Italian Tuna Salad. You can also make a Chickpea Tuna Salad using chickpeas. 
  •  You can make a low-carb version by serving this on lettuce wraps. Speaking of lettuce wraps, if you like lettuce wraps you have to try these Thai Turkey Lettuce Wraps or these Mexican Turkey Lettuce Wraps
  • This salad is the perfect healthy meal for a picnic. Try serving it on cucumber slices or in pita pockets.

Chickpea Salad Sandwich on bread.

TOPPINGS FOR THIS EASY CHICKPEA SALAD SANDWICH RECIPE

VEGETABLES: I love adding extra veggies to my sandwich like shredded carrots, sweet onion, red pepper, tomato slices, red onion, cabbage, cucumbers, sprouts, green onion and thinly sliced radish.

CHEESE: I like to add cheese to my sandwiches sometimes. Some favorites are feta or goat cheese. You could also create a toasty sandwich and add a slice of cheddar, mozzarella or provolone. 

GREENS: Greens are always a nice addition to a sandwich. I often add arugula for the peppery flavor it adds or try spinach, romaine or kale which work nicely too. 

HERBS: I love adding all the fresh herbs I can to this salad. Try fresh basil, parsley oregano or fresh dill in addition to the cilantro. Fresh herbs can add so much flavor.

NUTS & SEEDS: Nuts and seeds would be a nice addition for that added crunch. Some good ones are sunflower seeds, pine nuts or sliced almonds. 

ARE GARBANZO BEANS {CHICKPEAS} HEALTHY?

Chickpeas, also known as garbanzo beans, are a very healthy legume to add to your diet. 

They are a rich source of vitamins, minerals and fiber. 

Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

I love them in salads like this Summer Orzo Pasta Salad, Mediterranean Bean Salad or this Zucchini Chickpea Quinoa Salad

Chickpea Salad Sandwich on marble board.

HOW CAN I MAKE THIS SANDWICH VEGAN?

You an easily make this sandwich vegan by leaving out the yogurt.

You can just skip it and use the other ingredients to create the chickpea mixture or you can buy a vegan yogurt to use in the place of regular yogurt.

Another idea is to make a vegan mayo to add to the salad to make it creamier. 

MORE CHICKPEA RECIPES YOU MIGHT LIKE: 

CRUNCHY ROASTED CHICKPEAS 

MOROCCAN CHICKPEA SOUP 

CHICKPEA SALAD RECIPE

MEDITERRANEAN CHICKPEA SKILLET 

CHICKPEA PASTA RECIPE WITH FETA

CHICKPEA SALAD

MEDITERRANEAN CHICKPEA SALAD

GREEK CHICKPEA SALAD

Chickpea Salad Sandwich on marble board.

Easy Chickpea Salad Sandwich Recipe

Yield: 2
Prep Time: 10 minutes
Total Time: 10 minutes

You will love this Easy Chickpea Salad Sandwich Recipe filled with mashed chickpeas, avocado, Greek yogurt, fresh cilantro and green onion. Make this sandwich vegan by leaving out the yogurt or try a vegan mayo. I love adding sprouts, shredded carrots and feta cheese to my sandwich! 

Ingredients

  • 1 ripe Avocado, peeled cored and sliced
  • 1 - 15 ounce can of chickpeas
  • 1/3 Cup Greek yogurt
  • Juice from 1/2 of a lemon
  • 1/4 teaspoon salt
  • 1/3 Cup cilantro, chopped
  • 2 Tablespoons green onions, chopped
  • 1/4 teaspoon cayenne pepper {optional}
  • 1/4 teaspoon paprika {optional}
  • 4 Whole wheat bread slices

Instructions

    1. Place the chickpeas, avocado, Greek yogurt, lemon juice, salt, cilantro, scallions, cayenne pepper and paprika in a large bowl.
    2. Roughly mash the ingredients together leaving some chunks of avocado and some whole chickpeas.
    3. Adjust salt and pepper to taste.
    4. Lightly toast the bread and assemble the sandwiches with the chickpea salad and your favorite toppings.
    5. I like to add sprouts, shredded carrots, radish and feta cheese.

Notes

This chickpea salad keeps great refrigerated! You can make it up to 3 days in advance so it’s great for meal prepping.

If you are looking for a low carb option you can also use lettuce leaves and make a lettuce wrap.

If you prefer a smoother chickpea salad you can mash everything to a smooth consistency.

To make this vegan you can use vegan yogurt, skip the yogurt all-together or try making a vegan mayo.

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[…] Get the Recipe: Chickpea Salad Sandwich […]

Joanne

Wednesday 25th of January 2023

Highly recommend this recipe! I have made it many many many times. It is good with shredded carrots and on romaine lettuce leaves. If like me you don't care for a too-spicy recipe, just add a little bit more greek yogurt or mayo. This is definitely a keeper!

Julia

Wednesday 25th of January 2023

Thank you so much! I am glad you like it. Love the shredded carrots addition. Thanks for sharing!

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