Amazing Smashed Chickpea Salad Sandwich

Smashed chickpea salad sandwich has been my go-to for a quick and satisfying lunch, especially when I’m craving something hearty but healthy. I first discovered how amazing chickpeas could be as a tuna salad alternative years ago when a friend shared her recipe for a vibrant, plant-based chickpea salad sandwich. The texture is just perfect – smashed chickpeas mixed with crunchy veggies and a creamy, tangy dressing. It’s so much more exciting than just a plain sandwich, and the aroma of fresh dill and lemon is simply irresistible. Let’s get cooking!

Why You’ll Love This Smashed Chickpea Salad Sandwich

This isn’t just another sandwich; it’s a flavor explosion that’s good for you! Here’s why this recipe is a keeper:

• It’s incredibly satisfying and mimics the texture of traditional tuna salad.
• You get a vibrant, plant-based meal that’s perfect for Meatless Mondays or any day.
• It’s a healthy smashed chickpea sandwich option, packed with fiber and nutrients.
• The creamy avocado-cashew aioli is a game-changer, making it a chickpea sandwich no mayo needed!
• Prep is a breeze, making it an easy chickpea salad sandwich for busy weeknights.
• It’s naturally gluten-free if you serve it in lettuce cups or on GF bread.
• The flavors meld beautifully, making it a fantastic option for meal prep lunches.
• It’s a versatile recipe, easily adaptable to your favorite veggies and spices.

Ingredients for Smashed Chickpea Salad Sandwich

Gather these simple components for the most delicious chickpea salad sandwich filling. This easy chickpea salad sandwich recipe comes together quickly!

• 28 ounces canned chickpeas, drained and rinsed – the base for our hearty, plant-based chickpea salad
• 1 bell pepper, diced – adds a fresh crunch and a hint of sweetness
• 1 celery stalk, diced – for that classic, refreshing celery bite
• 1 purple onion, chopped – provides a bit of sharp flavor and color
• 2 tablespoons brined capers – these little flavor bombs bring a salty, tangy punch
• 1 tablespoon dulse flakes (optional) – for a subtle, oceanic umami flavor that complements the chickpeas
• 1 ripe avocado – forms the creamy base of our luscious vegan aioli
• 1 cup soaked cashews – contributes to the ultra-smooth, rich texture of the aioli
• 2 tablespoons lemon juice, freshly squeezed – essential for brightness and to balance the richness
• 0.5 cups water – to help achieve the perfect aioli consistency
• 1.5 teaspoons Dijon mustard – adds a subtle tang and depth to the dressing
• 5 garlic cloves, grated – for a potent, fresh garlic kick
• 0.5 teaspoons sea salt – to enhance all the flavors
• Pepper to taste – for a final touch of spice

How to Make Smashed Chickpea Salad Sandwich

Whipping up this delicious and healthy smashed chickpea sandwich is incredibly straightforward. You’ll have a fantastic vegan chickpea salad sandwich filling ready in no time!

1. Step 1: Make the Vegan Aioli. In a powerful blender, combine 1 ripe avocado, 1 cup soaked cashews, the juice of 2 tablespoons lemon juice, 0.5 cups water, 1.5 teaspoons Dijon mustard, 5 grated garlic cloves, and 0.5 teaspoon sea salt. Blend on high speed until the mixture is wonderfully silky smooth and creamy. Transfer the aioli to a small bowl, cover it, and pop it in the refrigerator to chill while you prepare the rest of the ingredients.
2. Step 2: Prepare the Chickpeas. Open and drain your 28 ounces canned chickpeas, giving them a good rinse under cool water. Add the rinsed chickpeas to a food processor. Pulse the chickpeas gently, just a few times. You’re looking for a smashed texture, not a puree. We want some lovely chunky bits for that satisfying bite in your chickpea salad sandwich.
3. Step 3: Combine the Salad Ingredients. In a large mixing bowl, combine the smashed chickpeas with the finely diced bell pepper, diced celery stalk, chopped purple onion, and 2 tablespoons brined capers. If you’re using them, add the 1 tablespoon dulse flakes now too. Stir everything together until it’s evenly distributed.
4. Step 4: Add the Creamy Aioli. Spoon about three-quarters of the chilled vegan aioli from Step 1 into the bowl with the chickpea mixture. Gently fold the aioli into the ingredients using a spatula until everything is beautifully coated. The aroma of fresh lemon and garlic will start to fill your kitchen! Taste the mixture and adjust the seasoning with more salt or a squeeze of lemon juice if needed for your perfect chickpea salad sandwich filling.
5. Step 5: Chill and Meld Flavors. Cover the bowl tightly with plastic wrap or transfer the smashed chickpea salad to an airtight container. Refrigerate for at least 30 minutes. This chilling time is crucial for allowing the flavors to meld together, creating a more complex and delicious taste for your best smashed chickpea sandwich.
6. Step 6: Serve Your Masterpiece. When you’re ready to assemble your sandwich, spoon a generous amount of the chilled chickpea salad mixture onto your favorite bread. For a lighter option, serve it in crisp lettuce leaves or a gluten-free wrap. Top with fresh dill or toasted nori sheets for an extra layer of flavor, and add your favorite fresh veggies. Enjoy your amazing smashed chickpea salad sandwich!

Pro Tips for the Best Smashed Chickpea Salad Sandwich

Elevate your chickpea salad game with these simple tricks. They ensure your sandwich is always a hit!

• Don’t over-process the chickpeas; a slightly chunky texture is key for that satisfying bite.
• Soaking the cashews is essential for achieving that super creamy, smooth aioli texture.
• Taste and adjust seasonings before serving – a little extra lemon or salt can make a big difference!
• For added crunch, lightly toast your bread or serve in crisp lettuce cups.

What’s the secret to perfect Smashed Chickpea Salad Sandwich?

The secret lies in the texture of the chickpeas. Pulse them until they’re smashed but still have some whole pieces. This creates a delightful contrast with the creamy aioli and fresh veggies, making it the best smashed chickpea sandwich experience. For more tips on achieving perfect textures in vegan cooking, check out this guide.

Can I make Smashed Chickpea Salad Sandwich ahead of time?

Absolutely! The chickpea salad filling can be made up to 3-4 days in advance and stored in an airtight container in the refrigerator. The flavors actually get better as they meld!

How do I avoid common mistakes with Smashed Chickpea Salad Sandwich?

Avoid pureeing the chickpeas; aim for a chunky texture. Also, ensure your cashews are well-soaked for the smoothest aioli. Lastly, don’t skip the chilling step – it’s crucial for flavor development. Learn more about proper food storage techniques.

Best Ways to Serve Smashed Chickpea Salad Sandwich

This versatile chickpea salad filling opens up a world of delicious possibilities beyond just the traditional sandwich. For a classic lunch, pile it high on toasted whole-grain bread with crisp lettuce and tomato for a truly satisfying meal. If you’re looking for a lighter, gluten-free option, serve generous scoops in large lettuce cups – think romaine or butter lettuce – for a refreshing bite. You can also enjoy this plant-based chickpea salad sandwich as a dip with crunchy pita bread or vegetable sticks like carrots and celery. It’s perfect for picnics, potlucks, or a quick, healthy meal any day of the week!

Nutrition Facts for Smashed Chickpea Salad Sandwich

This healthy smashed chickpea sandwich is surprisingly light yet satisfying. Here’s a nutritional breakdown for one serving, which makes for a fantastic quick chickpea salad sandwich lunch idea:

• Calories: 350 kcal
• Fat: 15 g
• Saturated Fat: 2 g
• Protein: 12 g
• Carbohydrates: 50 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 400 mg

Nutritional values are estimates and may vary based on specific ingredients used. For more information on the nutritional benefits of chickpeas, see this resource.

How to Store and Reheat Your Smashed Chickpea Salad Sandwich Filling

This chickpea salad filling is a meal prep dream! Once you’ve made your delicious smashed chickpea salad, let it cool completely before storing. Transfer the salad to an airtight container. It will stay fresh in the refrigerator for about 3 to 4 days, making it perfect for grab-and-go lunches throughout the week. While this recipe is best enjoyed fresh, you can technically freeze the chickpea salad filling for up to 3 months. However, the texture might change slightly after thawing. For the best results, I recommend enjoying it within the fridge storage timeframe. When you’re ready to eat, simply scoop the chilled filling onto bread or into lettuce cups. If frozen, thaw overnight in the refrigerator before serving. No reheating is necessary for this delightful plant-based chickpea salad sandwich!

Frequently Asked Questions About Smashed Chickpea Salad Sandwich

Can I use other types of beans for this chickpea salad sandwich recipe?

While chickpeas are fantastic, you can certainly experiment with other beans! White beans like cannellini or navy beans can work well. Just ensure they are well-drained and rinsed, and you might need to adjust the smashing technique slightly to achieve the best texture for your plant-based chickpea salad sandwich.

What are the best bread options for a smashed chickpea sandwich?

The beauty of this recipe is its versatility! For a classic experience, a hearty whole-grain or multigrain bread is wonderful. If you’re aiming for a gluten-free chickpea salad sandwich, serve it in large lettuce cups (like romaine or butter lettuce), on gluten-free bread, or even stuffed into bell peppers. Toasted sourdough also makes a delicious base. Explore different bread types for more ideas.

How can I make this chickpea salad sandwich spicier?

If you love a little heat, you can easily amp up the spice! Add a pinch of cayenne pepper or red pepper flakes to the aioli mixture. You could also incorporate finely diced jalapeño or a dash of your favorite hot sauce. This customization makes it your perfect spicy smashed chickpea sandwich!

Is this a good vegan chickpea salad sandwich for meal prep?

Absolutely! This chickpea salad filling is a meal prep champion. Make a big batch and store it in an airtight container in the refrigerator for up to 4 days. The flavors actually deepen and meld beautifully over time, making it even tastier for your lunches throughout the week. Just assemble your sandwich when you’re ready to eat. Check out these other meal prep ideas.

Variations of Smashed Chickpea Salad Sandwich You Can Try

This base recipe is so adaptable, you can create so many delicious variations of a smashed chickpea sandwich. Let’s explore a few ideas to inspire your next plant-based chickpea salad sandwich!

• Mediterranean Twist: For a Mediterranean chickpea salad sandwich, add chopped Kalamata olives, sun-dried tomatoes, and a sprinkle of fresh oregano or parsley to the chickpea mixture. A dash of red wine vinegar can also enhance these flavors.
• Spicy Smashed Chickpea Sandwich: If you like heat, stir in some finely diced jalapeño, a pinch of cayenne pepper, or a swirl of your favorite hot sauce into the aioli. This creates a wonderfully zesty and spicy plant-based chickpea salad sandwich.
• Curried Chickpea Salad Sandwich: Mix in a teaspoon of curry powder and a little fresh cilantro into the chickpea filling for a warm, aromatic flavor profile. A touch of mango chutney can also add a delightful sweetness.
• Gluten-Free Chickpea Salad Sandwich Bowls: Instead of bread, serve this delicious chickpea salad filling over a bed of mixed greens, quinoa, or even roasted sweet potato cubes for a hearty and healthy bowl.

Amazing Smashed Chickpea Salad Sandwich

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• Author: basmer1517
• Total Time: 1 hour
• Yield: 4 sandwiches 1x
• Diet: Vegan

Print Recipe

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Description

A delicious and vibrant Smashed Chickpea Salad Sandwich perfect for summer picnics, healthy meals, or quick lunches. This recipe offers a plant-based, gluten-free alternative to traditional tuna salad, packed with flavor and satisfying textures.

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Ingredients

Scale 1x2x3x

• For the Salad:
• 28 ounces canned chickpeas, drained and rinsed
• 1 bell pepper, diced
• 1 celery stalk, diced
• 1 purple onion, chopped
• 2 tablespoons brined capers
• 1 tablespoon dulse flakes (optional)
• For the Vegan Aioli:
• 1 ripe avocado
• 1 cup soaked cashews
• 2 tablespoons lemon juice, freshly squeezed
• 0.5 cups water
• 1.5 teaspoons Dijon mustard
• 5 garlic cloves, grated
• 0.5 teaspoons sea salt
• Pepper to taste

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Instructions

1. Make the Aioli: In a powerful blender, combine 1 ripe avocado, 1 cup soaked cashews, the juice of 2 lemons, 0.5 cup water, 1.5 teaspoons Dijon mustard, 5 grated garlic cloves, and 0.5 teaspoon sea salt. Blend on high until silky smooth. Transfer the aioli to a bowl, cover, and refrigerate.
2. Prepare Chickpeas: Drain and rinse 28 ounces of canned chickpeas, then add them to a food processor. Pulse gently until the chickpeas are smashed but still have some texture; you want them to be chunky and not pureed.
3. Combine Ingredients: In a large mixing bowl, combine the smashed chickpeas with diced bell pepper, diced celery, chopped purple onion, brined capers, and optional dulse flakes. Stir until everything is evenly mixed.
4. Add Aioli: Spoon about three-quarters of the prepared vegan aioli into the chickpea mixture. Gently fold the aioli into the ingredients until everything is well-coated and unified. Taste and adjust seasoning with additional salt or lemon juice if needed.
5. Chill: Cover the mixed salad with plastic wrap or transfer it to an airtight container. Refrigerate the smashed chickpea salad for at least 30 minutes to allow the flavors to meld and enhance.
6. Serve: When ready to enjoy, spoon the chilled mixture generously onto your choice of crusty multigrain bread, or serve in lettuce leaves or wraps. Top with fresh dill or toasted nori sheets, and add your favorite veggies for a delicious finish to your smashed chickpea salad sandwich.

Notes

• This salad keeps well for up to 5 days in the fridge, making it perfect for meal prep.
• For a nut-free alternative, use soaked sunflower seeds instead of cashews in the aioli.
• Adjust seasonings to your personal preference for the best flavor profile.
• Allow the salad to chill for at least 30 minutes for flavors to meld.

• Prep Time: 30 minutes
• Cook Time: 0 minutes
• Category: Lunch
• Method: No-Cook
• Cuisine: American

Nutrition

• Serving Size: 1 sandwich
• Calories: 350 kcal
• Sugar: 5 g
• Sodium: 400 mg
• Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Trans Fat: 0 g
• Carbohydrates: 50 g
• Fiber: 10 g
• Protein: 12 g
• Cholesterol: 0 mg

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