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Tomato Basil Chickpea Salad Sandwich
5 from 15 votes

Tomato Basil Chickpea Salad Sandwich

The Tomato Basil Chickpea Salad Sandwich features a mashed chickpea mixture blended with crunchy vegetables like celery, green onion, shredded carrot, and red bell pepper. The combination is bound with mayonnaise and Dijon mustard, and enhanced by fresh basil and sunflower seeds for texture and flavor. This salad is served piled on multigrain bread with tomato slices and arugula or leafy greens, offering a satisfying, vegetable-packed alternative to traditional deli sandwiches.

Prep Time
15 mins
Total Time
15 mins
Servings: 3 servings
Calories: 329 kcal
Course: Main Course
Cuisine: Vegetarian

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

    Cup of Yum
  1. 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!
  2. Chop your green onion, celery, shredded carrots, pepper.
  3. Add to the bowl with your chickpeas, then add mayo, dijon, yellow mustard, salt, and pepper. Stir well to coat.
  4. 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!
  5. 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

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%)

Nutrition Facts

Serving: 3 servings

Amount Per Serving

Calories 329

% 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.