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
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.
Mary
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
Thanks so much for sharing Mary. Glad you enjoyed!
Amy
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
Hi Amy, I use dried dill weed for this. Hope you enjoy, and please report back when you try it. 🙂