Go Back
- 1 can (15 oz) chickpeas, drained and rinsed - 1/4 cup plain Greek yogurt - 2 tablespoons tahini - 1 tablespoon lemon juice - 1 celery stalk, finely chopped - 1/4 red onion, finely chopped - 1 medium carrot, grated - Seasoning: garlic powder, cumin, salt, and pepper - 4 slices whole grain bread - Fresh lettuce leaves - Optional: Slices of tomato The main components of this chickpea salad sandwich bring together simple yet rich flavors. Chickpeas are full of protein, making them a great base. Greek yogurt adds creaminess and tang. Tahini contributes a nutty taste, while lemon juice brightens the dish. For a delightful crunch, we add celery and red onion. The grated carrot gives a hint of sweetness. Seasoning is key here. Garlic powder and cumin enhance the taste, while salt and pepper balance it all. Now, let’s talk about the bread and extras. Whole grain bread provides fiber and holds the filling well. Fresh lettuce adds a crisp texture. If you want to elevate your sandwich, consider adding slices of tomato. This adds freshness and a pop of color. This recipe gives you a tasty and healthy meal. The full recipe includes all the steps to create this easy dish. Enjoy! - Mash chickpeas in a mixing bowl. - Combine with yogurt, tahini, and lemon juice. Start by draining and rinsing the chickpeas. Place them in a large mixing bowl. Use a fork or potato masher to mash them. Aim for a chunky texture; some pieces should remain whole. Then, add the Greek yogurt, tahini, and lemon juice. Mix well until everything is creamy and smooth. - Add chopped celery, red onion, and grated carrot. - Season and adjust taste. Next, chop the celery and red onion. Grate the carrot. Add these fresh ingredients to your chickpea mix. They add crunch and flavor. Sprinkle in garlic powder, cumin, salt, and pepper. Taste your mixture and adjust the seasoning as needed. You want it to be flavorful but not overpowering. - Toast the whole grain bread. - Layer lettuce and chickpea mixture on bread slices. - Close and slice the sandwich. Toast your whole grain bread until it is golden brown. Lay fresh lettuce on two slices. Generously spoon the chickpea mixture over the lettuce. If you like, add slices of tomato on top. Close the sandwich with the other two slices of bread. Press down gently and slice it in half. This makes it easy to hold and eat. For the full recipe, refer to the earlier section. Enjoy your delicious, nutritious chickpea salad sandwich! To get the best texture, mash your chickpeas well. Use a fork or potato masher. You want them mostly broken down, but leave some whole for a nice bite. This mix of textures makes the sandwich fun to eat. Add spices like paprika or fresh herbs like parsley for a flavor lift. You can try dill or cilantro for a unique twist. If you want a creamier taste, swap Greek yogurt with avocado. For dressings, tahini works well, but you can also use a simple vinaigrette for a bright touch. For a great presentation, serve your sandwich on a lovely plate. Add a sprig of parsley or a few cherry tomatoes on the side. This adds color and makes it more appealing. Pair your sandwich with sweet potato fries or a fresh salad. These sides balance the meal and bring out the flavors of the chickpea salad. {{image_2}} To make your chickpea salad sandwich even better, try adding avocado or pickles. - Avocado adds a creamy texture and healthy fats. - Pickles bring a nice crunch and tangy flavor. These additions can make each bite more exciting. You can change up the bread for your sandwich. - Gluten-free bread works well for those with allergies. - Try sourdough or whole grain for a different taste. Experimenting with different grains adds variety to your meals. Get creative with how you serve your chickpea salad. - You can make a wrap using a tortilla instead of bread. - Or, serve it in a bowl with fresh greens and toppings. This way, you can enjoy your chickpea salad in new and fun ways. For the full recipe, check our detailed guide above. To store leftover chickpea salad, place it in an airtight container. Keep it in the fridge for up to three days. This keeps it fresh and tasty. When you want to eat it again, just stir it before serving. If it seems dry, add a little more yogurt or tahini. For long-term storage, you can freeze the chickpea salad mixture. Use a freezer-safe container. It can last for about one month in the freezer. When you’re ready to eat it, thaw it in the fridge overnight. Do not refreeze it once it has thawed. The assembled chickpea salad sandwich lasts about one day in the fridge. The bread can get soggy if it sits too long. If you plan to save some, store the chickpea salad and bread separately. This way, your meal stays fresh and delicious. For the best taste, enjoy it right after making it. You can find the full recipe for this tasty sandwich above. Yes, you can prepare it ahead of time. To do this, chop the veggies first. Store them in airtight containers. You can also mash the chickpeas and mix them with yogurt and tahini. Keep the mixture in the fridge. Just add the veggies when you're ready to eat. This way, the sandwich stays fresh and crunchy. Chickpeas pack a punch of nutrition. They are high in protein and fiber. This helps keep you full and satisfied. They also contain vitamins and minerals like iron and magnesium. These nutrients support your energy levels and muscle health. Plus, chickpeas have low fat, making them a healthy choice for meals. Absolutely! To make it vegan, swap the Greek yogurt with a plant-based yogurt. You can also use mashed avocado for creaminess. Instead of tahini, try nut butter or omit it. These swaps keep the sandwich tasty, creamy, and vegan-friendly. You can change this sandwich in many ways! Add spices like paprika or dill for extra taste. Try different veggies like cucumbers or bell peppers for crunch. You can also use different breads, like wraps or pita. Top with sprouts or avocado for added texture and flavor. Each change makes the sandwich your own! You now know how to make a tasty chickpea sandwich. We covered key ingredients, preparation steps, and easy storage tips. You can customize it with flavors you love. Remember, this sandwich is not only delicious but also packed with nutrients. Try making this meal your own by swapping ingredients or adding sides. Enjoying this recipe can bring joy and health to your table. Keep experimenting until you find your perfect flavor balance. Happy cooking!

Chickpea Salad Sandwich

Enjoy a delicious and nutritious Chickpea Delight Salad Sandwich that’s perfect for lunch or a snack! This quick recipe combines creamy chickpeas, Greek yogurt, and fresh veggies for a satisfying bite. Learn how to whip up this easy sandwich in just 20 minutes and impress your taste buds.
Print Recipe Save Recipe

Ingredients
  

1 can (15 oz) chickpeas, drained and rinsed

1/4 cup plain Greek yogurt

2 tablespoons tahini

1 tablespoon lemon juice

1 celery stalk, finely chopped

1/4 red onion, finely chopped

1 medium carrot, grated

1/4 teaspoon garlic powder

1/4 teaspoon cumin

Salt and pepper to taste

4 slices whole grain bread

Fresh lettuce leaves

Slices of tomato (optional)

Instructions
 

In a mixing bowl, add the drained chickpeas and mash them with a fork or potato masher until they are mostly broken down but still have some texture.

    Stir in the Greek yogurt, tahini, and lemon juice until well combined.

      Add the chopped celery, red onion, and grated carrot to the bowl. Mix everything thoroughly.

        Season the mixture with garlic powder, cumin, salt, and pepper. Adjust the seasoning to taste.

          Toast the whole grain bread slices until they are golden brown.

            Once toasted, lay down fresh lettuce leaves on two slices of the bread.

              Generously spoon the chickpea mixture over the lettuce on each slice.

                If desired, top with slices of tomato before closing the sandwich with the other two slices of bread.

                  Gently press down and slice the sandwich in half for easier handling.

                    Prep Time: 10 mins | Total Time: 20 mins | Servings: 2

                      - Presentation Tips: Serve the sandwich on a wooden or white plate, garnished with a sprig of fresh parsley or a few cherry tomatoes on the side for color. Enjoy with a side of crispy baked sweet potato fries for a complete meal!