Grab some napkins and dig in to this immensely flavourful, absolutely delicious chickpea salad sandwich. All you need is 10 minutes and 10 ingredients! No mayo, no oil, just wholesome food, made delicious.
This recipe was originally published in February 2019. It has been updated for content and photos.
This sandwich will quickly become your go-to with flavours like dill, tangy mustard, earthy, nutty tahini and SO much more.
It’s crunchy, it’s creamy, makes great meal prep and it’s down right delicious.
As an added bonus, it’s HEALTHY and you’ll be pleased to know that the calories in chickpea salad is quite low!
Since we’re opting for no mayo, this sandwich is virtually fat free and diet friendly. But don’t worry, there’s no sacrificing flavour here.
How to make it
(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)
Gather your ingredients.
Begin by gently mashing your chickpeas using a potato masher or large fork. Leave some pieces whole, and do not over mash. (photo 1)
Add all remaining ingredients to the bowl and mix well to evenly coat. (photos 2-3)
Serve your chickpea salad sandwich with your favourite sliced bread (gluten free, if needed) and some lettuce and sliced tomato.
Chickpea Salad Sandwich FAQs
Spread it on crackers or celery. Wrap it up with tortilla bread. Or top a bed of lettuce.
Yes, just don’t assemble your sandwich until you’re ready to eat, or shortly beforehand so your bread doesn’t get soggy.
If you keep your chickpea salad unassembled, you may store in a sealed container in your fridge for up to 4 days.
What substitutions can I make?
- For the bell pepper, you may use any colour you have on hand, or sub for red onion or shredded carrots, if preferred.
- If you don’t have celery, you may sub for cucumber, or another crunchy veggie you have on hand.
- For tahini free, use almond or peanut butter, for nuttier flavour.
- You may use raisins, chopped dates or chopped prunes if you do not have dried cranberries on hand. Or, use fresh grapes that have been halved if you don’t have any dried fruit available.
- Use your favourite mustard. I like yellow mustard, but sub for Dijon, if preferred.
Expert Tips
- Do not overly mash your chickpeas. You want texture, so keep some pieces whole.
- Prepare the salad in advance, but hold off on assembling your sandwich until the day you plan to eat it to prevent soggy bread.
- Try this chickpea salad without the bread, if preferred. Top it over a bed of romaine, iceberg or baby spinach. You may also make it a wrap. Or spread it on crackers or celery.
More vegan wraps + sandwiches
- Lentil Sloppy Joes
- Vegan Chicken Burgers
- Smashed Chickpea Salad Wraps
- Asian Slaw Veggie Wraps
- Mushroom Risotto Burger
If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don't forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.
Buon appetito,
Rosa
📖 Recipe
Ingredients
For the Salad
- 15 ounce can chickpeas drained & rinsed
- ½ cup celery diced (approx. 1 medium stalk)
- ½ cup red or yellow bell pepper diced (approx. half a medium pepper)
- 2 tablespoons yellow mustard
- 2 tablespoons tahini
- 2 tablespoons unsweetened dried cranberries
- 2 teaspoons dried dill weed
- 1 teaspoon garlic powder
- ¼ teaspoon sea salt or more to taste
- ¼ teaspoon black pepper or more to taste
For Serving
- whole grain sliced bread gluten free if preferred
- sliced tomatoes, pickles, lettuce
Instructions
- Place the drained chickpeas in a mixing bowl and use a fork or potato masher to gently mash them. Leave some whole, don't over mash, you want some texture.
- Add all remaining salad ingredients and mix well.
- Serve on sliced bread of choice (soft or toasted), with lettuce, tomato and pickles, if desired.
Leslie Caza says
Fast and easy. I love it! I added about 1 and 1/2 tsp of fresh lemon juice and one to two tablespoons of minced onion.. I think this is going to be my new recipe instead of hummus!
Rosa says
Thrilled you enjoyed it, Leslie! 🙂 Thanks for taking the time to share your process with us and leave a review.
Margaret says
Opened a can of butter beans by mistake instead of chickpeas. Still delicious. No dill, so used oregano. Not sure what yellow mustard is, but used Dijon. Tasty recipe for breakfast, as it is without bread but topped with a spoonful of Zoe seed mix
Rosa says
Yay! Thrilled you enjoyed it, Margaret. 🙂
David Noel says
Rosa,
Another 10+++++ recipe! The flavors are awesome! I made this exactly how you have it posted. I was looking for a healthy meal prep for my work lunches this week and came across this recipe. I have made several of your recipes before and decided to try this one out too. So happy I did! Thank you for sharing with us these great dishes you create.
Rosa says
Thanks so much for the review, David! Absolutely thrilled you enjoyed it. 🙂
Lu says
Made this for tonight’s sub sandwich dinner. I added some aquafaba to the chickpea mixture. This was super delicious!
Rosa says
Awesome! So glad you enjoyed it. 🙂
Nancy W. says
I made your yummy Chickpea Salad for dinner tonight, and it was fantastic (and so easy)! I just love the fresh crunchiness of the celery and bell pepper (I used an orange one) and the fact that there’s no oil!! I used Dijon mustard and tahini, and added a bit of leftover Sunshine Dressing (from Ambitious Kitchen) and a few spring onions (just because I had them). I was afraid the dill and garlic would be overpowering, but it was just perfect. I made a double batch, and my husband and I devoured all but one small portion…ha! We don’t eat much bread, so I served them with Triscuits (and a side of sweet potato fries.) As always, sincere gratitude for such awesome recipes! 🙂
Rosa says
So happy you enjoyed it Nancy. Thanks so much for the lovely review and for sharing your process with us. 🙂
Mary says
I made this today! Love it! We just had some on crackers for a snack. I did add alittle of my zucchini relish I canned last year and it gave it a nice zing.
Rosa says
Thanks so much for sharing Mary. Glad you enjoyed!
Amy says
This looks so delicious! Quick question: Are you using fresh dill weed for this recipe and do you know if it also works with the same quantity of dried dill weed? Thank you!
Rosa says
Hi Amy, I use dried dill weed for this. Hope you enjoy, and please report back when you try it. 🙂