Chickpea Salad Sandwich

Chickpea Salad Sandwich

Updated: Feb. 16, 2024

Overview

A protein-packed vegetarian/vegan alternative to traditional tuna salad, this Chickpea Salad Sandwich balances creamy tahini, fresh herbs, and crunchy vegetables. Ideal for quick lunches, meal prep, or potluck gatherings, it offers versatility for dietary preferences (e.g., vegan, gluten-free) with minimal adjustments.

Ingredients (Serves 4)

Base & Flavor:

• 6 tbsp extra-virgin olive oil

• 6 tbsp tahini (sesame seed paste)

• 3 tbsp fresh lemon juice (from 1–2 large lemons)

• ½ tsp grated garlic (adjust to taste)

• ½ tsp table salt (or to taste)

• Freshly ground black pepper (generous, ~¼ tsp)

• 2 (15-ounce) cans chickpeas, rinsed, drained, and skins removed (see Pro Tip)

• ½ cup finely chopped celery (stalks only, no leaves)

• ½ cup finely chopped scallions (white + green parts, divided if preferred)

• ½ cup freshly grated Parmesan cheese (optional; substitute with nutritional yeast for vegan)

Sandwich Assembly:

• 8 slices multigrain or preferred bread (e.g., light rye, whole-grain, or gluten-free options)

• Mayonnaise (1–2 tbsp per serving, optional; omit for vegan versions)

• 8 butter lettuce leaves (or leafy greens like arugula)

• 1 packed cup alfalfa sprouts

• 1 ripe avocado, thinly sliced (peel removed)

• 1 large tomato, thinly sliced (seeded for reduced moisture)

Preparation Steps (20 minutes)

Step 1: Prep Chickpeas for Texture

Pro Tip: Removing chickpea skins ensures a smoother, less gritty salad.

• Place drained chickpeas in a bowl of cold water. Gently agitate with your hands to loosen skins; skim the floating skins off the water’s surface. Drain chickpeas and pat dry with a paper towel.

Step 2: Craft the Creamy Chickpea Salad

• In a large mixing bowl, whisk olive oil, tahini, lemon juice, and grated garlic until emulsified (no oil separation; a smooth paste forms). Season with salt and pepper.

• Add chickpeas and mash with a fork or potato masher until some chickpea chunks remain (aim for ~70% smooth, 30% texture to mimic tuna salad). For a silkier texture, pulse chickpeas in a food processor 2–3 times (avoid overprocessing).

• Fold in celery, scallions, and Parmesan cheese. Taste and adjust: add more lemon juice for brightness, salt for depth, or pepper for warmth.

Step 3: Assemble & Serve

• Spread mayonnaise on one side of each bread slice (optional; for vegan versions, skip mayo and increase tahini to 7 tbsp).

• On 4 bread slices, layer: 2 butter lettuce leaves, alfalfa sprouts, and 2–3 avocado slices.

• Top with ~⅓ cup chickpea salad, then arrange tomato slices. Close with the remaining bread slices.

• Serve immediately, or wrap tightly in parchment paper and refrigerate for up to 24 hours (best cold).

Pro Tips & User Adaptations

• Vegan Twist: Replace Parmesan with 2 tbsp nutritional yeast (cheesy umami) and skip mayo (tahini + olive oil in Step 2 will suffice).

• Oil Reduction: If using tahini, reduce olive oil to 3 tbsp (or omit) to avoid excess fat.

• Flavor Boosts: Add pickled onions, red pepper flakes, or a splash of apple cider vinegar for tang.

• Meal Prep: Make the salad 2 days ahead, store in an airtight container, and assemble fresh for optimal texture.

User Testimonials

• “Pulsing chickpeas in a food processor 2x makes it tuna-textured! A family staple for years.”

• “Skipped garlic and parm, added pickled onions + lime: next-level sandwich. Light rye bread is key.”

• “100% vegan swap! Nutritional yeast + Ezekiel bread + greens = my go-to healthy lunch.”

Chef’s Note: This recipe excels as a no-fuss, protein-rich meal. Adjust bread or add-ins to suit dietary needs—its flexibility ensures it’s always a crowd-pleaser!