Smashed Chickpea Salad Sandwiches
User Reviews
5
Smashed Chickpea Salad Sandwiches
Description
This recipe uses two cans of chickpeas, drained and rinsed, mashed lightly to retain some texture. The dressing mixes mayonnaise and olive oil with lemon juice, finely minced garlic, crushed red pepper, green onions, and a mix of fresh herbs such as parsley, mint, or cilantro, contributing brightness and complexity to the salad. The ingredients are combined to yield a creamy yet slightly chunky salad that holds together on bread or other carriers.
The flavor profile is fresh and tangy with herbaceous notes and a hint of heat from red pepper. The lemon juice and mayonnaise provide moisture and richness, balancing the chickpeas' earthiness. Green onion adds mild sharpness, while herbs bring a fresh, herbal finish.
To serve, this chickpea salad is spooned onto bread, pita pockets, crackers, or baguettes and can be accompanied by vegetables like lettuce, tomato, avocado, sliced onion, or sprouts for additional texture and flavor. It works well as a light lunch or snack option.
Variations include using vegan mayonnaise or substituting mayonnaise entirely with mashed avocado for a dairy-free version. The salad can be made in a food processor for a smoother texture or hand-mashed for more bite. Leftovers keep in the refrigerator for several days.
Ingredients
- 2 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 to taste
- black pepper to taste
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
- Store any leftover chickpea salad in an airtight container in the refrigerator; it stays fresh up to 5 days.
- The amount of salt needed varies by brand of chickpeas; start with less and adjust to taste.
- Choose vegan mayonnaise or omit mayonnaise for a vegan or dairy-free option, adding extra olive oil or mashed avocado instead.
- The salad can be processed in a blender or food processor for a smoother texture if preferred.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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