This smashed chickpea salad sandwich makes a quick and easy lunch, that is not only healthy and nutritious, but oh so satisfying and delicious. The perfect sandwich to sink your teeth into, without any of the guilt.
Now I am a huge lover of soups and salads for lunch, but there is just something so satisfying about biting into the perfectly stacked sandwich. The crunch of the bread, the creamy fillings, and of course the toppings oozing out the side; there is just nothing that compares to the first bite of a great sandwich.
However as a vegetarian, and someone who is fairly health conscious, it can be hard to find sandwiches that aren’t loaded with meat and cheese. I am all for a big sub sandwich, but sometimes a girl just wants that same satisfying taste, without feeling like she needs a nap. Which is why I am so in love with this chickpea salad sandwich.
Growing up I always loved chicken and egg salad. So now as a vegetarian I wanted to see if I could recreate something that gave me that same creamy zesty taste. And I gotta tell you friends, I think I knocked it out of the park.
Chickpeas are so versatile and can really take on so many flavors. Here their creamy texture creates a wonderful base for the “salad”, while still being sturdy enough to hold up to the other ingredients. I added in celery, red onion, a little mayo (or vegan mayo), lemon juice and mustard. Gave it all a quick mix in my kitchen aid (you could also just “mash” the chickpeas with a fork or potato masher), and I was in love. It couldn’t be simpler.
To build the sandwich, I smashed up an avocado, added some sprouts and put it all together on some toasted multigrain bread. It was everything I’d hoped it would be, and more. Bright and tangy, creamy and crunchy, crisp and cool. A sandwich that took only minutes to prepare, and even less to devour.
If you’re looking for an easy lunch that you can feel good about, this is it.
- 1¾ cups of cooked chickpeas (I used dried beans that I soaked and cooked, but can beans work just as well)
- ¼ cup of finely chopped red onion
- ½ cup of finely chopped celery
- 1 tbs of mayo (or vegan mayo)
- 1 tsp of stone ground mustard
- the juice/zest of one lemon
- ½ tsp of salt/pepper
- For the sandwich
- 1 ripe avocado
- 1 handful of sprouts
- bread of your choice, toasted (I used Eli's health pullman, but any bread of your choice works)
- In a food processor, place 1½ cups of chickpeas, mayo (if using), lemon juice/zest, mustard and salt/pepper. Begin to pulse slowly, about 3 seconds for each pulse. Pulse about 10 times, or until chickpeas are just beginning to break up (you don't want to create a smooth paste, it should be crumbly). Use a spatula to mix between pulses if chickpeas are sticking to the side. Alternatively, you could also "mash" the chickpeas with a fork or potato masher if you don't want to use a food processor. You can easily achieve the same texture. You just want the chickpeas pretty "mashed" up to make a creamy texture with some big pieces still remaining.
- Remove chickpea mixture, place in a bowl and add remaining ¼ cup of whole chickpeas, red onion, and celery. Mix to combine. Taste, adjust seasoning as necessary.
- Enjoy immediately, or store in an air-tight container in your fridge for 3-5 days
- To build your sandwich
- Toast 2 slices of bread of your choice. Set aside
- In a bowl, "mash" one avocado with salt/pepper
- Place 1//2 cup of chickpea salad on the bottom of toasted bread, add sprouts, and mashed avocado, top with the second toasted bread slice and enjoy!