Chickpea Salad Sandwich

This Chickpea Salad Sandwich is one of my favorite vegan lunch ideas. It tastes remarkably like an egg salad sandwich, but it’s made with chickpeas and avocado instead!

What’s in Chickpea Salad?

Instead of using mayo, this chickpea salad gets its creaminess from avocado. The avocado flavor isn’t super-noticeable when you add in the lemon juice and mustard, plus all of the other crunchy veggies.

The beauty of this salad is that the flavor is totally customizable. I love the traditional flavor of egg salads made with mustard and dill, but I have a feeling it would also be delicious with any of your favorite herbs and seasonings.

I recently started adding a few diced pickles to this chickpea salad, and I’m addicted to the flavor. I use bread and butter pickles, but dill pickles will work, too.

For a lower-sodium option, you can replace this with diced cucumbers for added crunch.

Are Chickpeas Good For You?

Chickpeas are a good source of fiber and protein, so they make a great option when you want a vegan or vegetarian meal.

Here’s what I love about chickpeas:

• One study suggests that eating chickpeas regularly may help keep you feeling full, and help you make better food choices throughout the day.
• Chickpeas may be one of the better sources of plant-based protein, since they contain almost all of the essential amino acids. (Except for methionine– but you can find that in avocado!)
• According to one study, individuals who eat at least one serving of legumes each day (like chickpeas) may lose up to 25% more weight than those who don’t.
• Eating chickpeas may help regulate your blood sugar levels.
• Chickpeas may help to improve bowel function, too, which isn’t surprising since they are high in fiber.

Overall, I think there are lots of good reasons to include chickpeas in your diet, and I hope this chickpea salad sandwich will become a staple for you, too. It’s so comforting and delicious!

How to Make It

This chickpea salad comes together in just about 10 minutes, and then it’s ready to serve! Start by mashing together the avocado, mustard, lemon juice, and salt in a large bowl.

Once that’s creamy, you can add in the chickpeas and chopped veggies. This recipe is very flexible, so if you don’t measure everything exactly or make swaps, it will still turn out well.

The final texture of this salad is up to you. I like to mash about half of the chickpeas with a fork, so that there are still some chunks in this salad for texture– but you can mash it even more if you want to.

Taste and and adjust the seasonings once you’ve mashed everything together, then stir in the fresh herbs, if you have some on hand. Fresh dill is delicious in this!

How to Serve It

You can serve this mashed chickpea salad just like you would any other egg or tuna salad. It’s delicious between two slices of bread as a sandwich, but you can also serve it in lettuce wraps or on top of a salad for extra protein.

Keep in mind that this salad will start to brown after 24 hours in the fridge, so it’s the prettiest the first day you serve it, but you can keep it in the fridge for up to 3 days.

Chickpea Salad Sandwich

5 from 33 votes

This Chickpa Salad Sandwich is made with simple ingredients and reminds me of egg salad. (But this one is vegan!)

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Prep Time: 10 mins

Total Time: 10 mins

Servings: 4

Ingredients

Chickpea Salad

• 1 (14.5 oz) can chickpeas , drained and rinsed (about 1 1/2 cups cooked)
• 1 ripe avocado , pitted
• 2 teaspoons spicy brown mustard
• 1 tablespoon lemon juice
• 1/2 teaspoon sea salt
• 1/4 cup diced red onion
• 2 stalks celery , diced
• 1/4 cup diced pickles (optional)
• 2 tablespoons fresh minced dill (optional)

Sandwich Assembly

• sliced bread
• sliced red onion
• sliced tomatoes
• sprouts or lettuce

US CustomaryMetric

Instructions 

• If using canned chickpeas, rinse and drain them well. Set them aside.
• In a large bowl, combine the avocado, mustard, lemon juice, and salt. Use a fork to mash it together, until creamy.
• Add in the chickpeas, red onion, pickles (if using), and celery, then stir well to combine. Stir in the fresh dill, if using, and adjust any seasoning to taste.
• Serve the chickpea salad right away as a sandwich filling. I like to serve it on whole grain bread with sliced tomatoes, red onion, and sprouts, but you can use any toppings you have on hand. It tastes remarkably like an egg salad sandwich.
• Leftover chickpea salad can be stored in an airtight container for up to 3 days. It will brown slightly over time, because of the avocado, but it still tastes good!

Video

Notes

Feel free to stir in any other chopped veggies you like in a salad like this. The pickles and celery remind me of egg or tuna salad, but you can use what you have on hand.

Nutrition

Calories: 192kcal, Carbohydrates: 23g, Protein: 7g, Fat: 9g, Saturated Fat: 1g, Sodium: 422mg, Potassium: 489mg, Fiber: 9g, Sugar: 4g, Vitamin A: 196IU, Vitamin C: 9mg, Calcium: 48mg, Iron: 2mg

Author: Megan Gilmore

Course: Main Course

Cuisine: vegan

Keyword: chickpea salad sandwich

If you try this chickpea salad sandwich, please leave a comment below and let me know how you like it! If you make any modifications, I’d love to hear about those, too. We can all benefit from each other’s experiences!

More Easy Vegan Meal Ideas:

• Veggie Wraps (My Favorite!)
• Vegan Nachos
• Quinoa & Black Bean Salad
• Vegan Mac n’ Cheese
• Vegan Meatloaf
• Easy Vegan Pasta

Check out my collection of vegan recipes for more ideas, including easy snacks and decadent desserts!

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Reader Feedback: What’s your favorite easy lunch?