Tomato Basil Chickpea Salad Sandwich
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
3 servings
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Calories
329 kcal
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Course
Main Course
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Cuisine
Vegetarian
Tomato Basil Chickpea Salad Sandwich
Description
This Tomato Basil Chickpea Salad Sandwich centers on a mashed chickpea salad made from well-muddled chickpeas combined with chopped green onions, celery, shredded carrots, and red bell pepper. The mixture is seasoned with mayonnaise, Dijon and yellow mustards, salt, and black pepper, giving it a creamy texture with a hint of tang. Sunflower seeds and fresh chopped basil are folded in last, adding nuttiness and herbal freshness.
The salad is designed to be spread generously between slices of multigrain sandwich bread and layered with tomato slices and arugula or other leafy greens, providing a balanced mix of soft, crunchy, and fresh elements. It can be varied with different sandwich spreads and tomato types according to taste and availability.
This recipe is well suited for make-ahead meals, making it practical for packed lunches or quick snacks on the go. The robust texture from the sunflower seeds enhances the mouthfeel and contrasts with the creamy and tender chickpea base.
Adjusting the amount of basil allows flexibility for more or less herbaceous notes, while substituting walnuts for sunflower seeds is a feasible alternative for texture. Overall, this sandwich offers a flavorful plant-based meal option with familiar salad ingredients and simple preparation.
Ingredients
FOR THE SALAD:
- 15 oz chickpeas canned, drained and rinsed
- 3 green onion stalks
- 2 celery stalks
- ¼ cup carrot chopped, shredded
- ¼ cup red bell pepper finely chopped
- ¼ cup mayonnaise vegan or regular, store bought or homemade
- 1-2 tsp Dijon mustard
- 1 tsp yellow mustard
- ⅛ tsp salt
- ⅛ tsp black pepper
- 3 TBSP sunflower seeds unsalted roasted
- 2 TBSP basil plus extra to taste, fresh, chopped
FOR THE SANDWICH:
- multi-grain sandwich bread
- arugula or leafy greens of choice
- basil to taste, extra
- tomato sliced
- sandwich spread of your choice: spicy mustard, mayo, hummus, etc...
- grape tomato but feel free to grab roma, heirloom, beefsteak, or any tomatoes of your choosing. As long as they're ripe this sandwich will rock!, handy
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 chickpea salad can be made ahead and stored in the refrigerator for about 4 days, making it convenient for meal prep.
- Chopped walnuts are a suitable replacement if you do not have sunflower seeds on hand.
- Use ripe tomatoes of your choice such as roma, heirloom, or beefsteak to customize the sandwich.
- The salad also works well as a wrap filling, a topping for crackers, or served as a salad on its own.
- Adjust seasoning and spread choices to tailor flavor to your preference.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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