Garden Veggie Chickpea Salad Sandwich
A mashed chickpea salad enriched with diced green onions, celery, carrots, red bell pepper, and dill pickles provides a chunky, flavorful filling for sandwiches. Combined with mayo, Dijon and yellow mustard, fresh dill, sunflower seeds, and basil, this salad offers a mix of creamy, tangy, and herbal notes. Served piled high on multigrain bread with greens and optional tomato or onion, it makes a satisfying vegetarian alternative to tuna salad. It’s versatile and can also be enjoyed as a wrap, with crackers, or on its own.
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
- red onion optional
- tomato 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
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 258
% 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.