Mediterranean Chickpea Salad Sandwich
User Reviews
5
-
Prep Time
20 mins
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Cook Time
5 mins
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Total Time
25 mins
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Servings
2
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Calories
561 kcal
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Course
Main Course
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Cuisine
Mediterranean, Greek
Mediterranean Chickpea Salad Sandwich
Description
This recipe starts with mashing chickpeas until mostly broken down yet retaining some texture. Chopped red bell pepper, green onions, sun-dried tomatoes, Kalamata olives, dates, oregano, coriander, cumin, onion powder, black pepper, za'atar, salt, parsley, and mint are added for a complex blend of Mediterranean flavors. The dressing is a light, creamy sauce made by whisking tahini with lemon juice and hot water until fluffy, then incorporated into the chickpea mixture.
The resulting salad is a hearty, fragrant filling with fresh crunch from vegetables and bright herb notes from parsley and mint. It suits sandwiches layered with tomato, cucumber, and greens but also adapts to wraps or bowls for gluten-free options.
Optional add-ins like toasted nuts or seeds provide extra crunch while substitutions such as other bean types or adding spinach or artichoke hearts introduce variation. The salad benefits from chilling to deepen the flavors before serving.
Ingredients
For the chickpea salad:
- 15 ounce chickpeas canned drained, or 1 1/2 cups cooked
- 1/2 cup red bell pepper chopped
- 1/4 cup green onions chopped
- 3 tablespoons tomatoes chopped, sun dried
- 2 tablespoons kalamata olives chopped
- 1 tablespoon dates chopped, optional, or raisins
- 1 teaspoon oregano
- 1 teaspoon ground coriander
- 1 teaspoon cumin ground
- 1/2 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1 teaspoon za'atar optional
- 1/2 teaspoon salt
- 1/2 cup parsley chopped
- 1/4 cup mint chopped
For the dressing:
- 1 tablespoon lemon juice
- 3 tablespoons tahini
- 1-2 tablespoons water hot
For the rest of the salad
- bread or you can also put the chickpea salad in a wrap or in a bowl to make them gluten-free, slices
- greens crispy greens, or sliced tomatoes or cucumber as needed
- tomato
- cucumber
Instructions
- In a bowl, add the chickpeas. Mash until 3/4 of the chickpeas are mashed. Add red bell pepper, green onions, sun-dried tomatoes, olives, dates, all the spices, salt, parsley, and mint, Mix well
- In another bowl, mix the tahini with lemon juice and 1 tablespoon hot water. Mix it until the tahini starts to get light and fluffy. You can add another tablespoon of water if it is getting too thick.
- Once the mixture is light and fluffy, add it to the chickpea bowl and mix well. Taste and adjust salt and flavor. If the mixture is dry (depends on the chickpea brand and tahini) add in more tahini and water and mix.
- You can let this mixture chill for at least an hour for the flavors to double up.
- Then assemble your sandwich. Add some layers of tomatoes or crispy greens. Top with the chickpea salad and another bread and serve.
- You can also use the chickpea salad in a wrap or serve it as a part of a bowl to make it gluten-free.
Notes
- Use gluten-free bread or serve the chickpea salad in wraps or bowls to accommodate gluten-free diets.
- Add sunflower seeds, toasted walnuts, or pecans to the chickpea filling for extra crunch.
- If you prefer other beans, substitute with navy, white northern, or cannellini beans.
- Incorporate chopped artichoke hearts or fresh spinach for additional variations and textures.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 561 kcal
% Daily Value*
| Calories | 561kcal | 28% |
| Carbohydrates | 81g | 27% |
| Protein | 26g | 52% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Sodium | 676mg | 28% |
| Potassium | 1325mg | 28% |
| Fiber | 22g | 88% |
| Sugar | 15g | 30% |
| Vitamin A | 2999IU | 60% |
| Vitamin C | 82mg | 91% |
| Calcium | 227mg | 23% |
| Iron | 11mg | 61% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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