Garden Veggie Chickpea Salad Sandwich
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
4 servings
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Calories
258 kcal
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Course
Main Course
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Cuisine
American
Garden Veggie Chickpea Salad Sandwich
Description
The Garden Veggie Chickpea Salad Sandwich features mashed canned chickpeas as a base, giving a flaky texture similar to tuna salad. Mixed in are finely chopped green onions, celery, shredded carrots, red bell pepper, and chopped dill pickles, adding crunch and freshness. The dressing combines mayonnaise with Dijon and yellow mustards and a sprinkle of dried or fresh dill for distinct tang and herbaceous flavor. Sunflower seeds and fresh basil are folded in to add texture and aromatic notes. The salad can be spread thickly on multi-grain bread with arugula or lettuce and optional slices of tomato and red onion. It is a convenient meal that can be prepared ahead, making it suitable for packed lunches or casual gatherings. The salad’s flavor develops further when chilled and keeps well refrigerated for several days, ensuring easy meal prep and leftovers.
Ingredients
FOR THE SALAD:
- 15 oz chickpeas canned, drained and rinsed
- 3 green onion stalks
- 2 celery stalks
- ¼ cup carrot chopped, shredded
- ¼ cup red bell pepper finely chopped
- ¼ cup dill pickle finely chopped
- ¼ cup mayonnaise vegan or regular, store bought or homemade
- 1-2 tsp Dijon mustard
- 1 tsp yellow mustard
- ⅛ tsp dill or fresh, to taste, dried
- ⅛ tsp salt
- ⅛ tsp black pepper
- 3 TBSP sunflower seeds unsalted roasted
- 2 TBSP basil plus extra to taste, fresh, chopped
FOR THE SANDWICH:
- multi-grain sandwich bread
- arugula or romaine lettuce
- basil extra as desired
- tomato optional
- red onion optional
TASTY SANDWICH SPREAD OPTIONS
- mustard spicy
- hummus
- mayonnaise
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!
- Chop your green onion, celery, shredded carrots, pepper, and pickles.
- 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 and basil (as much or as little as you'd like) and adjust any ingredients to taste.
- Pile high on bread with all your sandwich fixings or enjoy as a wrap, with crackers, on a salad, or simply dive into the bowl spoon-first - anything goes!
Notes
- This chickpea salad keeps well in the refrigerator for approximately 4 days when stored in a sealed container, making it ideal for make-ahead lunches.
- It can easily be customized with different sandwich spreads like spicy mustard, hummus, or extra mayonnaise depending on preference.
- Enjoy this salad as a sandwich filling, a wrap, on crackers, or simply on its own spooned from the bowl.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 258 kcal
% Daily Value*
| Calories | 258kcal | 13% |
| Carbohydrates | 34g | 11% |
| Protein | 12g | 24% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 9g | 53% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 6mg | 2% |
| Sodium | 293mg | 12% |
| Potassium | 501mg | 11% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
| Vitamin A | 1922IU | 38% |
| Vitamin C | 17mg | 19% |
| Calcium | 86mg | 9% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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