Cranberry Pecan Chickpea Salad Sandwich
User Reviews
5
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Prep Time
20 mins
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Total Time
20 mins
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Servings
4 servings
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Calories
482 kcal
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Course
Main Course
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Cuisine
American
Cranberry Pecan Chickpea Salad Sandwich
Description
This salad mixes chickpeas mashed to a flaked texture, complementing the crunch of toasted pecans and sunflower seeds along with the sweetness of grapes and dried cranberries. Mayonnaise and two types of mustard bind the ingredients, balanced with dill, salt, and pepper. The recipe includes a method to toast pecans to enhance their aroma. Combined with fresh kale and thinly sliced red onion on multigrain bread, it creates a layered sandwich with both creamy and crisp elements. The salad can also be served over massaged kale dressed lightly with oil and lemon juice for a deli-style salad option.
The combination of textures—from smooth chickpeas to crunchy nuts and seeds—makes this a distinct sandwich filling. The sweetness from grapes and cranberries adds balance to the savory dressing. It’s well suited for meal prep as the salad holds for about four days refrigerated, and it works nicely for packed lunches or parties.
Massaging the kale softens it and improves its texture for salads served topped with the chickpea mixture. Variations in spread choices allow personal preferences on sandwich flavor.
Ingredients
FOR THE SALAD:
- 15 oz chickpeas canned, drained and rinsed
- 2 green onion stalks
- 2 celery stalks
- ¾ cup red grapes chopped
- ½ cup pecans see notes, toasted
- ⅓ cup dried cranberries
- 1/3-1/2 cup mayonnaise vegan or regular, store bought or homemade
- 1-2 tsp Dijon mustard
- 1 tsp yellow mustard
- ¼ tsp salt
- ⅛ tsp dill or fresh, to taste, dried
- ⅛ tsp black pepper
- 2 TBSP sunflower seeds unsalted roasted
FOR THE SANDWICH:
- multi-grain sandwich bread
- kale brand Nature's Greens®
- red onion thinly sliced
- mustard or mayo or hummus or other sandwich spread of your choice
Instructions
- Drain and rinse your chickpeas and add them to a large bowl. Mash with a potato masher until texture appears flaked, almost like tuna salad. I use both a potato masher and follow up with a fork to make sure every chickpea is deliciously smashed. You could also use a food processor and skip the arm workout entirely - it's crazy easy!
- If you decide to toast your pecans (SWOON!) here's how to do it: Preheat oven to 350°F. Lightly spritz a baking sheet with cooking spray. Add pecans in a single layer and toast until they're aromatic, approx. 4-5 minutes.
- Chop your green onion, celery, grapes, and pecans.
- Add to the bowl with your chickpeas, then add mayo, dijon, yellow mustard, dill, salt, and pepper. Stir well to coat.
- Fold in sunflower seeds (as much or as little as you'd like) and adjust any ingredients to taste.
- Pile high on fluffy bread with kale, red onion, and sandwich spread of your choice, or serve a scoop or two atop a bed of tasty massaged kale with a side of balsamic dressing. You can even add a drizzle of balsamic glaze on top - it's AMAZING!
Notes
- Massage kale with oil and salt to soften before serving for a tender salad base.
- The chickpea salad stores well for up to 4 days refrigerated, making it suitable for make-ahead meals.
- Toast pecans at 350°F for 4-5 minutes to enhance flavor and crunch before mixing.
- Serve piled high on multigrain bread with kale and red onion, or over massaged kale with a drizzle of balsamic dressing.
- You can adjust Dijon and yellow mustard amounts to taste for preferred tanginess.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 482 kcal
% Daily Value*
| Calories | 482kcal | 24% |
| Carbohydrates | 47g | 16% |
| Protein | 12g | 24% |
| Fat | 29g | 45% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 8mg | 3% |
| Sodium | 318mg | 13% |
| Potassium | 520mg | 11% |
| Fiber | 11g | 44% |
| Sugar | 18g | 36% |
| Vitamin A | 197IU | 4% |
| Vitamin C | 4mg | 4% |
| Calcium | 81mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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