Chickpea Salad Sandwich Recipe

I make a simple, creamy, totally vegan Chickpea Salad Sandwich with a tiny flavor trick my husband asks me to pack for his work lunch every week.

I keep making this Chickpea Salad Sandwich almost every week because it’s just that good. I mash chickpeas with vegan mayonnaise, and somehow the texture hits the spot for a quick, filling lunch.

My husband literally asks me to pack it for work every other day, so yeah, it’s become our go-to. There’s a brightness and a tiny crunch that makes you pause and wonder why something so simple tastes so intentional, you think you’ve had everything like it but then you haven’t.

It’s easy, a bit addictive, and honestly sometimes I eat it straight from the bowl, no shame.

Ingredients

• Chickpeas: creamy, nutty, high in protein and fiber, great plant-based satiety.
• Vegan mayo: adds creaminess, fat for mouthfeel, keeps it moist without eggs.
• Dijon: sharp, tangy, low calorie flavor boost, brightens overall sandwich taste.
• Celery: crunchy, very low calorie, adds texture and subtle fresh bitterness.
• Red onion: pungent sweet bite, provides sharpness and extra antioxidants.
• Pickles: salty tang, sweet or sour notes, keeps flavors lively and bright.
• Lemon juice: bright acid, cuts richness, enhances flavors, fresh citrus pop.
• Whole grain bread: fiber rich, adds chew, slows digestion for steadier energy.
• Capers: briny bursts, tiny salty pops that mimic pickle complexity.

Ingredient Quantities

• 1 (15 oz) can chickpeas drained and rinsed (about 1 1/2 cups)
• 1/3 cup vegan mayonnaise
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1/2 cup celery finely chopped
• 1/4 cup red onion finely chopped
• 2 tablespoons dill pickle finely chopped or 2 tablespoons sweet pickle relish
• 1 tablespoon fresh parsley chopped (or dill)
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon smoked paprika optional
• 1 tablespoon capers drained optional
• 8 slices whole grain bread or 4 sandwich rolls
• lettuce leaves and tomato slices for serving optional

How to Make this

1. Drain and rinse the chickpeas well, then transfer to a medium bowl; set aside 8 to 10 whole chickpeas if you like a little bite.

2. Mash the remaining chickpeas with a fork or potato masher until mostly broken down but still a bit chunky, leave some whole for texture, if you want it smoother pulse briefly in a food processor but dont puree.

3. Add the vegan mayonnaise, Dijon mustard and lemon juice to the mashed chickpeas, stir until creamy and combined.

4. Stir in the finely chopped celery, red onion, and either the chopped dill pickles or the sweet pickle relish, mix well so everything’s evenly distributed.

5. Fold in the chopped parsley (or dill) and the drained capers if using, then season with kosher salt, black pepper, garlic powder and the smoked paprika if you want a smoky note.

6. Taste and adjust: more lemon for brightness, more mayo if it’s too dry, or a splash of the pickle juice for extra tang.

7. Chill the salad for 10 to 20 minutes if you can so the flavors meld, otherwise you can serve right away.

8. Toast the whole grain bread or rolls if desired, pile on lettuce leaves and tomato slices, spoon on the chickpea salad, top and press gently.

9. Pack for later by wrapping sandwiches tightly or store the salad in an airtight container in the fridge for up to 3 to 4 days.

Equipment Needed

1. Can opener and colander to drain and rinse the chickpeas
2. Medium mixing bowl for mashing and combining the salad
3. Fork or potato masher, or a food processor if you want it smoother (dont puree)
4. Measuring cups and spoons for the mayo, mustard, lemon and spices
5. Cutting board and sharp knife for celery, onion, pickles and herbs
6. Spoon or silicone spatula for stirring and folding everything together
7. Toaster or skillet to toast the bread or rolls
8. Airtight container or plastic wrap for storing or packing sandwiches

FAQ

Chickpea Salad Sandwich Recipe Substitutions and Variations

• Chickpeas: swap with 1 1/2 cups mashed cannellini or great northern beans, or 1 1/2 cups finely crumbled firm tofu. Beans give the same creaminess, tofu adds protein and soaks up the dressing.
• Vegan mayonnaise: use 1/3 cup plain Greek yogurt or plant-based yogurt, or 1/3 cup mashed avocado for creaminess and tang. If you pick yogurt, you might want to cut the lemon in half.
• Celery: replace with 1/2 cup finely chopped cucumber or jicama, or 1/2 cup grated carrot for crunch. Cucumber can make the mix a bit wetter so drain or pat it first.
• Dill pickle or relish: try 2 tablespoons chopped capers or 2 tablespoons chopped green olives for briny bite, or use 1 tablespoon lemon zest plus 1 teaspoon salt for a brighter citrusy twist.

Pro Tips

1. Texture trick: keep about 8 to 10 whole chickpeas aside and mash the rest until mostly chunky, that way you get creamy bits and little bites, dont overprocess or it turns mushy.

2. Soften the onion: soak the chopped red onion in cold water for 5 to 10 minutes then drain and pat dry, it takes the sharp edge off but keeps the crunch.

3. Prevent soggy sandwiches: toast the bread, pat tomato slices dry with a paper towel and put a lettuce leaf between the bread and the salad to form a moisture barrier, pack salad and bread separately if you plan to eat later.

4. Brighten and balance: always taste and tweak, a squeeze of lemon or a splash of pickle juice can lift everything, add a little extra mayo or a spoon of aquafaba if it feels dry and chill for a bit so flavors meld.

Chickpea Salad Sandwich Recipe

Recipe by Noel Matthews

0.0 from 0 votes

I make a simple, creamy, totally vegan Chickpea Salad Sandwich with a tiny flavor trick my husband asks me to pack for his work lunch every week.

Pin

Servings

4

servings

Calories

368

kcal

Equipment: 1. Can opener and colander to drain and rinse the chickpeas
2. Medium mixing bowl for mashing and combining the salad
3. Fork or potato masher, or a food processor if you want it smoother (dont puree)
4. Measuring cups and spoons for the mayo, mustard, lemon and spices
5. Cutting board and sharp knife for celery, onion, pickles and herbs
6. Spoon or silicone spatula for stirring and folding everything together
7. Toaster or skillet to toast the bread or rolls
8. Airtight container or plastic wrap for storing or packing sandwiches

Ingredients

• 1 (15 oz) can chickpeas drained and rinsed (about 1 1/2 cups)

• 1/3 cup vegan mayonnaise

• 1 tablespoon Dijon mustard

• 1 tablespoon fresh lemon juice

• 1/2 cup celery finely chopped

• 1/4 cup red onion finely chopped

• 2 tablespoons dill pickle finely chopped or 2 tablespoons sweet pickle relish

• 1 tablespoon fresh parsley chopped (or dill)

• 1/2 teaspoon kosher salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon garlic powder

• 1/4 teaspoon smoked paprika optional

• 1 tablespoon capers drained optional

• 8 slices whole grain bread or 4 sandwich rolls

• lettuce leaves and tomato slices for serving optional

Directions

• Drain and rinse the chickpeas well, then transfer to a medium bowl; set aside 8 to 10 whole chickpeas if you like a little bite.
• Mash the remaining chickpeas with a fork or potato masher until mostly broken down but still a bit chunky, leave some whole for texture, if you want it smoother pulse briefly in a food processor but dont puree.
• Add the vegan mayonnaise, Dijon mustard and lemon juice to the mashed chickpeas, stir until creamy and combined.
• Stir in the finely chopped celery, red onion, and either the chopped dill pickles or the sweet pickle relish, mix well so everything's evenly distributed.
• Fold in the chopped parsley (or dill) and the drained capers if using, then season with kosher salt, black pepper, garlic powder and the smoked paprika if you want a smoky note.
• Taste and adjust: more lemon for brightness, more mayo if it's too dry, or a splash of the pickle juice for extra tang.
• Chill the salad for 10 to 20 minutes if you can so the flavors meld, otherwise you can serve right away.
• Toast the whole grain bread or rolls if desired, pile on lettuce leaves and tomato slices, spoon on the chickpea salad, top and press gently.
• Pack for later by wrapping sandwiches tightly or store the salad in an airtight container in the fridge for up to 3 to 4 days.

Notes

• Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.

Nutrition Facts

• Serving Size: 175g
• Total number of serves: 4
• Calories: 368kcal
• Fat: 18g
• Saturated Fat: 2g
• Trans Fat: 0g
• Polyunsaturated: 3g
• Monounsaturated: 13g
• Cholesterol: 0mg
• Sodium: 450mg
• Potassium: 250mg
• Carbohydrates: 49g
• Fiber: 8g
• Sugar: 5g
• Protein: 13g
• Vitamin A: 200IU
• Vitamin C: 5mg
• Calcium: 80mg
• Iron: 2.5mg