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Mediterranean Chickpea Salad Sandwich
5 from 27 votes

Mediterranean Chickpea Salad Sandwich

The Mediterranean Chickpea Salad Sandwich blends mashed chickpeas with fresh vegetables, herbs, and warm spices, dressed in a lemon-tahini sauce. This filling offers a textured, flavorful alternative to traditional sandwich spreads, combining savory, tangy, and herbal notes. The salad can be served in bread, wraps, or bowls, making it versatile for different dietary needs.

Prep Time
20 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 2
Calories: 561 kcal
Course: Main Course
Cuisine: Mediterranean, Greek

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
  • tomato
  • cucumber
  • greens crispy greens, or sliced tomatoes or cucumber as needed

Instructions

    Cup of Yum
  1. 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
  2. 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.
  3. 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.
  4. You can let this mixture chill for at least an hour for the flavors to double up.
  5. Then assemble your sandwich. Add some layers of tomatoes or crispy greens. Top with the chickpea salad and another bread and serve.
  6. 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

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%)

Nutrition Facts

Serving: 2 Serving

Amount Per Serving

Calories 561

% 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.