Tomato Basil Chickpea Salad Sandwich
User Reviews
5.0
15 reviews
Excellent
-
Prep Time
15 mins
-
Total Time
15 mins
-
Servings
3 servings
-
Calories
329 kcal
-
Course
Main Course
-
Cuisine
Vegetarian
Tomato Basil Chickpea Salad Sandwich
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Tomato Basil Chickpea Salad Sandwich FTW! Whip up this healthy vegetarian chickpea salad in advance for speedy make-ahead lunches or picnic eats.
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Ingredients
FOR THE SALAD:
- 15 oz can chickpeas, drained + rinsed
- 3 stalks green onion
- 2 stalks celery
- ¼ cup chopped shredded carrots
- ¼ cup finely chopped red bell pepper
- ¼ cup store bought or homemade mayonnaise (vegan or regular)
- 1-2 tsp Dijon mustard
- 1 tsp yellow mustard
- 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 leafy greens of choice
- extra basil to taste
- sliced tomatoes
- sandwich spread of your choice: spicy mustard, mayo, hummus, etc...
- I only had grape tomatoes handy but feel free to grab roma, heirloom, beefsteak, or any tomatoes of your choosing. As long as they're ripe this sandwich will rock!
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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.
- Add to the bowl with your chickpeas, then add mayo, dijon, yellow mustard, salt, and pepper. Stir well to coat.
- Fold in sunflower seeds and chopped basil (as much or as little as you'd like) and adjust any ingredients to taste. Get creative with your chickpeas, yo!
- 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 like I tend to do. Enjoy!
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.
- No sunflower seeds? No problem! Chopped walnuts also work great.
- The salad will be great for approx. 4 days in the refrigerator so make it for now, or for later!
- Adapted from (affiliate) The Oh She Glows Cookbook + a variation of my beloved Garden Veggie Chickpea Salad Sandwich.
- The Oh She Glows Cookbook
- Garden Veggie Chickpea Salad Sandwich
- Nutrition Facts below are estimated using an online recipe nutrition calculator for the chickpea salad. Adjust as needed and based on bread and toppings chosen and enjoy!
Nutrition Information
Show Details
Calories
329kcal
(16%)
Carbohydrates
25g
(8%)
Protein
10g
(20%)
Fat
22g
(34%)
Saturated Fat
3g
(15%)
Cholesterol
8mg
(3%)
Sodium
679mg
(28%)
Potassium
431mg
(12%)
Fiber
8g
(32%)
Sugar
2g
(4%)
Vitamin A
2502IU
(50%)
Vitamin C
20mg
(22%)
Calcium
80mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 329 kcal
% Daily Value*
| Calories | 329kcal | 16% |
| Carbohydrates | 25g | 8% |
| Protein | 10g | 20% |
| Fat | 22g | 34% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 8mg | 3% |
| Sodium | 679mg | 28% |
| Potassium | 431mg | 9% |
| Fiber | 8g | 32% |
| Sugar | 2g | 4% |
| Vitamin A | 2502IU | 50% |
| Vitamin C | 20mg | 22% |
| Calcium | 80mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
15 reviews
Excellent
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