5.0 from 576 votes
Garden Veggie Chickpea Salad Sandwich
This tasty Garden Veggie Chickpea Salad Sandwich is a plant-based powerhouse of a lunch! Make it in advance for a party or picnic or to take along as an easy weekday lunch for work or school.
Prep Time
15 mins
Total Time
15 mins
Servings: 4 servings
Calories: 258 kcal
Course:
Main Course
Cuisine:
American
Ingredients
FOR THE SALAD:
- 15 oz canned chickpeas, drained + rinsed
- 3 stalks green onion
- 2 stalks celery
- ¼ cup chopped shredded carrots
- ¼ cup finely chopped red bell pepper
- ¼ cup finely chopped dill pickle
- ¼ cup store bought or homemade mayonnaise vegan or regular
- 1-2 tsp Dijon mustard
- 1 tsp yellow mustard
- ⅛ tsp dried dill or fresh, to taste
- ⅛ tsp salt
- ⅛ tsp pepper
- 3 TBSP unsalted roasted sunflower seeds
- 2 TBSP fresh chopped basil plus extra to taste
FOR THE SANDWICH:
- Multi-grain Sandwich Bread
- arugula or romaine lettuce
- extra basil as desired
- optional tomatoes and/or red onion
TASTY SANDWICH SPREAD OPTIONS
- spicy mustard
- hummus
- mayo
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!
Cup of Yum
Notes
- This makes a FABULOUS make-ahead dish for lunches during the week and is great on the go too. Pack a sandwich or salad for lunch/school or make it ahead to serve at a party or picnic.
- The salad will be great for approx. 4 days in the refrigerator so make it for now, or for later!
- Nutrition facts below are an estimate provided by an online nutrition calculator. Simply adjust as needed based on extras and swaps! xo
- Adapted from (affiliate) The Oh She Glows Cookbook
- The Oh She Glows Cookbook
Nutrition Information
Calories
258kcal
(13%)
Carbohydrates
34g
(11%)
Protein
12g
(24%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
9g
Monounsaturated Fat
4g
Trans Fat
0.03g
Cholesterol
6mg
(2%)
Sodium
293mg
(12%)
Potassium
501mg
(14%)
Fiber
10g
(40%)
Sugar
7g
(14%)
Vitamin A
1922IU
(38%)
Vitamin C
17mg
(19%)
Calcium
86mg
(9%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
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.