Cajun Chickpea Salad Sandwich
User Reviews
5
Cajun Chickpea Salad Sandwich
Description
This sandwich filling is made by mashing canned or cooked chickpeas so that about two-thirds are mashed while some remain whole, creating a varied texture. Finely chopped bell pepper, green onions, celery or white onion, sun-dried tomato, pickled jalapeño, and cilantro are mixed in for flavor and freshness. Seasonings include salt, garlic powder, and Cajun seasoning for a mildly spicy, smoky profile.
Non-dairy yogurt or vegan mayo is blended into the salad along with lime juice to add creaminess and tang. The mixture is adjusted to taste before serving. The salad can be layered with lettuce or cabbage slaw on sandwich bread or wrapped in lettuce leaves for a gluten-free option.
The notes suggest boosting protein by adding hemp seeds or sesame seeds and varying the seasoning with chili powder, taco, or BBQ blends. This recipe can be adapted for nut-free, soy-free, and gluten-free diets depending on the chosen ingredients. Toasting the bread is optional but adds texture and flavor.
Ingredients
- 15- ounce chickpeas or 1 1/2 cups of cooked chickpeas. You can also use other beans, such as white beans, canned
- 1/2 cup bell pepper red, green, or a mix of both, finely chopped
- 2 tablespoons green onion chopped
- 1/4 cup celery or used chopped white onion, chopped
- 1 tablespoon sun-dried tomato chopped
- 1 tablespoon jalapeño pickled, chopped
- 1/4 cup cilantro or use other fresh herbs of choice, chopped
- 1/2 teaspoon salt Use less or more to preference and depending on whether your chickpeas are already salted or not
- 1/2 teaspoon garlic powder
- 2 teaspoons Cajun seasoning or more
- 3 tablespoons nondairy yogurt or vegan mayo
- 1 teaspoon lime juice
For serving:
- bread or lettuce wraps, slices
- lettuce or cabbage slaw, for layering on the bread
Instructions
- Drain and add the chickpeas to the bowl and mash, so that around 2/3 of the chickpeas are mashed, but there are still a few chickpeas that are whole.
- Chop up the veggies and cilantro, if you haven't already, and toss them with the chickpeas. Then add sun-dried tomato, jalapeño, salt, garlic powder, and cajun seasoning, and mix in. Then mix in the yogurt and lime juice.
- Taste and adjust salt, tang, and flavor. If you want the salad to be creamier, add in more of the vegan mayo or nondairy yogurt and mix. Then serve it up in sandwiches or lettuce wraps. I usually add some lettuce to the sandwich or a cabbage slaw and then add a good helping of the chickpea salad and top it with the other piece of sandwich bread. You can also use toasted sandwich bread.
Notes
- Nutritional info excludes bread as the sandwich can be served on lettuce wraps or gluten-free bread.
- Add 1 to 2 tablespoons hemp seeds to increase protein content in the chickpea salad.
- For an attractive sandwich, brush bread edges with oil, dip in sesame seeds before toasting.
- Seasoning variations include chili powder, taco seasoning, or BBQ seasoning for different flavor profiles.
- This recipe is nut-free and soy-free if using appropriate nondairy yogurt or mayo, and gluten-free if served in lettuce wraps or gluten-free bread.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 226 kcal
% Daily Value*
| Calories | 226kcal | 11% |
| Carbohydrates | 36g | 12% |
| Protein | 12g | 24% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Sodium | 714mg | 30% |
| Potassium | 552mg | 12% |
| Fiber | 11g | 44% |
| Sugar | 4g | 8% |
| Vitamin A | 1558IU | 31% |
| Vitamin C | 55mg | 61% |
| Calcium | 122mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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