Mashed Chickpea Salad Sandwich
with tomatoes / red onions / chips
For a vegetarian spin on a classic sandwich (think tuna or chicken salad), mashed chickpeas are surprisingly satisfying.
Smarts: As with other creamy protein-based salads, be sure to taste and customize, adding more seasoning, mustard, or relish if you'd like.
Tags
Ingredients
Chickpea Salad:
- Green onions - 2 stalks, chopped, green and white parts combined
- Beans, garbanzo (14 oz / 397 g) - 2 cans, drained and rinsed
- Pickle relish - 1 Tbsp (sub any type of pickles, finely diced)
- Mayonnaise - 2 Tbsp
- Mustard, Dijon - 1 tsp
- Lemon juice - 2 tsp
Mashed Chickpea Sandwich:
- Onions, red and medium - 1/4, thinly sliced
- Cucumbers - 6 oz, thinly sliced
- Tomatoes, medium - 1, sliced
- Lettuce, Bibb or Boston leaf - 4 leaves
- Bread, sandwich - 8 slices
- Chickpea Salad (ingredients listed separately) - ~2 1/2 cups
Chips:
- Chips, any type - 6 oz
Nutrition Facts
Serving Size:
1 serving
Servings Per Recipe
4
Amount Per Serving
Calories
538
Just a moment...
% Daily Value
Total Fat
15g
23%
Just a moment...
Saturated Fat
3g
14%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
2mg
1%
Just a moment...
Sodium
768mg
32%
Just a moment...
Total Carbohydrate
85g
28%
Just a moment...
Dietary Fiber
14g
55%
Just a moment...
Sugars
10g
Just a moment...
Protein
19g
Just a moment...
Prep
- Make chickpea salad - Chop green onions and set aside. Drain and rinse beans. Transfer beans to a mixing bowl. Use a pastry blender, potato masher, or the back of a large spoon to mash beans until beans are broken apart and some are smooth and creamy. (For texture, it’s a good idea to leave some larger pieces of beans.) To beans, add green onions, pickle relish, mayonnaise, mustard, and lemon juice. Season with some salt and pepper. Add some more mayonnaise if you’d like it creamier. (Can be done up to 5 days ahead)
- Onions / Cucumbers / Tomatoes / Lettuce - Prep as directed.
Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again
Try for freeLearn More
Make
- Toast bread.
- Layer chickpea salad, onions, cucumbers, tomatoes, and lettuce between slices of sandwich bread.
- Serve sandwiches with chips on the side. Enjoy!
Nutrition Facts
Serving Size:
1 serving
Servings Per Recipe
4
Amount Per Serving
Calories
538
Just a moment...
% Daily Value
Total Fat
15g
23%
Just a moment...
Saturated Fat
3g
14%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
2mg
1%
Just a moment...
Sodium
768mg
32%
Just a moment...
Total Carbohydrate
85g
28%
Just a moment...
Dietary Fiber
14g
55%
Just a moment...
Sugars
10g
Just a moment...
Protein
19g
Just a moment...
Reviews
Ratings
23 reviews
So good and so Easy!! Husband did a sandwich and i did a lettuce wrap. Loved and will make it again for an easy lunch!
0 Helpful