Maya Chen
Creamy, zesty chickpea salad loaded with crunchy veggies—serve on bread, wraps, or lettuce for a protein-rich vegetarian sandwich made in minutes!
Recipe Snapshot
- 🍽️ Serves: 4
- ⏱️ Prep Time: 10 minutes
- 🍳 Cook Time: 0 minutes
- 💰 Cost Estimate: $1.50 per serving
Clever Tip:
Mash chickpeas lightly for chunky texture, or pulse in a food processor for a smoother spread—your choice!
Why You’ll Love This Recipe
- Quick to make with pantry ingredients
- Protein-rich, vegetarian, and filling
- Customizable—add any crunchy veggies or seasonings
- Great for meal prep: holds up well in fridge
- Serve on bread, wraps, or lettuce for multiple meals
Ingredient Notes
- Chickpeas: Canned for convenience; rinse and drain well
- Mayo or yogurt: Adds creaminess; use plant-based for vegan option
- Veggies: Celery, red onion, bell pepper—finely chopped for crunch
- Lemon juice & Dijon: For tangy flavor and zip
- Optional: pickle relish, fresh herbs, paprika, or chili flakes
Ingredients
- ▢ 1 can (15oz) chickpeas, rinsed and drained
- ▢ 1/4 cup mayo or Greek yogurt
- ▢ 1 celery stalk, diced
- ▢ 1/4 cup red onion, finely chopped
- ▢ 1/4 cup bell pepper, diced
- ▢ 1 tbsp lemon juice
- ▢ 2 tsp Dijon mustard
- ▢ 2 tbsp fresh parsley, chopped
- ▢ Salt & pepper, to taste
- ▢ Optional: relish, fresh dill, paprika, chili flakes
- ▢ Bread, wraps, or lettuce for serving
Step-by-Step Instructions
- Mash chickpeas in a bowl until chunky.
- Add mayo/yogurt, veggies, lemon juice, Dijon, and parsley.
- Season with salt, pepper, and any optional mix-ins. Stir well until combined.
- Chill 15 minutes for flavors to meld, if you have time.
- Serve in sandwiches, wraps, or lettuce cups with your favorite toppings.
- Refrigerate leftovers up to 3 days for easy grab-and-go meals.
Helpful Tips
- Taste and adjust lemon, Dijon, and salt to your liking
- Add more veggies for extra crunch and fiber
- Layer with sliced tomato and greens for a complete sandwich
Expert Tips for the Best Results
- Pulse chickpeas in a food processor for smoother salad
- Dill pickle relish adds a classic deli flavor
- For vegan option, use plant-based mayo/yogurt
Meal Prep & Freezing Tips
- Prep Ahead: Mix filling and prep bread/wraps for speedy lunches
- Storage: Filling keeps 3 days in fridge; assemble sandwiches just before eating
- Freezing: Not recommended (texture suffers)
Frequently Asked Questions
- Can I use dried chickpeas? Yes—cook until soft, cool, and proceed
- Vegan? Use plant-based mayo/yogurt
- Flavor swaps? Try curry, smoked paprika, or hot sauce mix-ins
- Best bread? Whole grain, gluten-free, wraps, or lettuce—all are tasty!
Conclusion
Chickpea Salad Sandwich is fast, flavorful, and endlessly adaptable—perfect for easy lunches, plant-powered snacks, and grab-and-go meal prep!
Chickpea Salad Sandwich
A budget-friendly, high-protein vegetarian twist on classic tuna or chicken salad. Perfect for lunch prep!
Ingredients
- 1 can 15oz chickpeas, rinsed and drained 15oz chickpeas, rinsed and drained
- 1/4 cup mayo or Greek yogurt
- 1 celery stalk diced
- 1/4 cup red onion finely chopped
- 1/4 cup bell pepper diced
- 1 tbsp lemon juice
- 2 tsp Dijon mustard
- 2 tbsp fresh parsley chopped
- Salt & pepper to taste
Optional:
- relish fresh dill, paprika, chili flakes Bread, wraps, or lettuce for serving
Instructions
- Mash the ChickpeasIn a medium bowl, use a potato masher or a fork to roughly mash the drained and rinsed chickpeas. You want about 75% of them mashed to create a creamy base, leaving the rest chunky for texture.
- Mix the DressingAdd the mayonnaise (or vegan mayo), diced celery, diced red onion, Dijon mustard, and lemon juice to the bowl with the mashed chickpeas. Stir everything together until the ingredients are fully combined and the mixture is uniformly creamy.
- Season and ServeSeason generously with salt and pepper to taste. For the best flavor, chill the salad for 10-15 minutes, if time allows. Serve immediately on toasted bread with lettuce, or use it as a filling for wraps or a scoop over a bed of fresh greens.
Notes
Clever Customization Tips
- Add Crunch: Include chopped walnuts or pecans for extra texture and healthy fats.
- Curry Flavor: Add 1/2 teaspoon of curry powder and a pinch of cayenne pepper for a vibrant, unexpected twist.
- Make it Vegan: Ensure you use a plant-based mayonnaise for a 100% vegan meal.
- Storage: The salad keeps well in an airtight container in the refrigerator for up to 4 days, making it ideal for Monday through Thursday lunch prep.
