Smashed Chickpea Salad Sandwiches
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5.0
33 reviews
Excellent
Smashed Chickpea Salad Sandwiches
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These smashed chickpeas salad sandwiches are a vegetarian and vegan alternative to chicken and tuna salad sandwiches! Packed with protein and fiber, tossed with fresh herbs and a creamy lemon garlic mayo, you'll love this cheap, healthy, easy, and flavorful recipe. It's perfect for easy lunches, especially since you can make it ahead for meal prep.
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Ingredients
- 2 15 oz. cans chickpeas drained and rinsed thoroughly
- ¼ cup mayonnaise vegan if necessary
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons lemon juice from about one lemon
- 1 small clove garlic minced finely using a microplane zester
- ¼ teaspoon crushed red pepper more or less according to spice preference
- 2 green onions thinly sliced, dark and light green parts
- ¼ cup fresh herbs parsley, mint, cilantro, dill, chives, thyme, oregano, tarragon, and basil all work - use what you have!
- bread or pita pockets, a baguette, crackers, or whatever else you want to serve the chickpea salad on.
- sandwich fixings optional, such as lettuce, tomato, sliced onion, avocado, sprouts, etc.
- salt and pepper to taste
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Instructions
- In a large or medium bowl, add the ¼ cup mayonnaise, 1 tablespoon extra-virgin olive oil, 2 tablespoons lemon juice, minced 1 small clove garlic, ¼ teaspoon crushed red pepper, 2 green onions, and ¼ cup fresh herbs. Stir together well.
- Add the drained and rinsed 2 15 oz. cans chickpeas to the bowl. Use a potato masher to smash the chickpeas a bit, being sure to leave some texture. Use a spoon to stir everything together after you've mashed the chickpeas to the desired consistency. Taste and season with salt and pepper to taste.
- Serve the chickpea salad on the bread with sandwich fixings if desired.
Notes
- Nutrition information is for chickpea salad only and does not include bread or sandwich fixings.
- Storing leftovers: store the leftover chickpea salad in an airtight container in the fridge for up to around 5 days.
- The amount of salt needed will depend on the chickpeas you use. Different brands contain different amounts of salt, which is why I didn't specify an exact amount. I ended up using about 1/2 teaspoon of kosher salt and 1/4 teaspoon of black pepper for mine.
- For a vegan version, be sure to use a vegan mayonnaise, or simply omit and add more olive oil instead. A mashed avocado would also be great instead of mayonnaise.
- If you prefer, you can mix this in a food processor or blender. Just add everything except the chickpeas, blend together, then add the chickpeas and pulse until you reach the desired consistency.
Nutrition Information
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Serving
0.75cup
Calories
307kcal
(15%)
Carbohydrates
31g
(10%)
Protein
10g
(20%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
8g
Monounsaturated Fat
6g
Trans Fat
0.03g
Cholesterol
6mg
(2%)
Sodium
102mg
(4%)
Potassium
363mg
(10%)
Fiber
8g
(32%)
Sugar
6g
(12%)
Vitamin A
451IU
(9%)
Vitamin C
11mg
(12%)
Calcium
65mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 307 kcal
% Daily Value*
| Serving | 0.75cup | |
| Calories | 307kcal | 15% |
| Carbohydrates | 31g | 10% |
| Protein | 10g | 20% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 6mg | 2% |
| Sodium | 102mg | 4% |
| Potassium | 363mg | 8% |
| Fiber | 8g | 32% |
| Sugar | 6g | 12% |
| Vitamin A | 451IU | 9% |
| Vitamin C | 11mg | 12% |
| Calcium | 65mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
33 reviews
Excellent
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