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Tomato Basil Chickpea Salad Sandwich

Tomato Basil Chickpea Salad Sandwich FTW! Whip up this healthy vegetarian chickpea salad in advance for speedy make-ahead lunches or picnic eats.

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 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!

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 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

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

% 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.