This chickpea sandwich is the perfect vegan sandwich. Also known as chickpea "tuna", this sandwich is extremely customizable based on your taste buds. All you need is a few of your favorite ingredients and 10 minutes to have your next lunch or dinner.
WHY YOU'LL LOVE THIS RECIPE
- Meal prep friendly: The base of this sandwich, aka the chickpea salad portion, is perfect for making ahead of time. All you need is 10 minutes and you can pop it in the fridge to enjoy it all week long.
- Customizable. Top this chickpea sandwich with anything you'd like. I enjoy microgreens or cherry tomatoes. You can also any seasoning you like into the base of the sandwich - old bay, dairy free ranch, red pepper flakes and so on.
- Dairy free, and vegan: This sandwich is a vegan powerhouse! Made with protein packed chickpeas, its creaminess comes from dairy free mayo then it is topped on your choice of bread. I use gluten free.
- Easy to double or triple the recipe: If you've got a larger family, double or triple the recipe!
INGREDIENT NOTES AND SUBSTITUTIONS
- Chickpeas. You can use canned chickpeas that are drained or dry chickpeas that are soaked. The chickpeas need to be soft in order to smash them.
- Vegan Mayo. Vegan mayo adds tanginess and smoothness. I use an avocado based vegan mayo for The New Primal. If you do not like vegan mayo, you can sub it for avocado or omit.
STEP BY STEP INSTRUCTIONS
- Smash the chickpeas. Once the chickpeas are drained, smash the chickpeas using a fork or potato masher. Smash them until they are 75% smashed. It will be slightly lumpy but smooth. (see photo below)
- Mix in the other ingredients. Mix in the other ingredients until they are well disbursed and the chickpeas a coated. If you plan to add any additional seasoning or add ins, like cucumbers or celery, add those now.
- Make the sandwich. Make your sandwich by scooping the chickpea mixture onto bread or a wrap. Top with whatever you like!
STORAGE
The base of this sandwich (everything but the bread!) will store well in an air tight container in the fridge for up to 4 days.
FAQ
Do you need to cook the canned chickpeas?
No, you do not. If the chickpeas are coming from a can, just give them a good rinse.
Are chickpeas good for you?
It is completely subjective what you believe is good for you. Chickpeas are high in protein for a legume and full of fiber, keeping you fuller longer.
Can I add flavors to this sandwich?
Yes! You can add any flavors you would like. Also check out my buffalo chickpea sandwich for a spicier version.
TIPS FOR SUCCESS
- Do not over smash. The chickpeas should still have some texture to them so they are not completely mush.
- Flavor how you like it! This sandwich is easy to customize, so add any flavor or spice you like! I personally add paprika to mine.
MORE EASY LUNCHES
Chickpea Sandwich
This chickpea sandwich is the perfect vegan sandwich. Also known as chickpea "tuna", this sandwich is extremely customizable based on your taste buds. All you need is a few of your favorite ingredients and 10 minutes to have your next lunch or dinner.
Ingredients
- 1 can chickpeas drained;
- 1 tbsp vegan mayo optional;
- 1 ½ tsp garlic powder
- ¼ tsp salt
- ¼ tsp pepper
Instructions
- In a large bowl, smash the chickpeas so they are at least 75% smashed. Use a potato masher or a fork.
- Next, add all additional ingredients and gently mixed.Dont forget to add your favorite spices, such as cumin, paprika or EBTB seasoning.
- Top on whatever you want + enjoy! I personally like it on salads, breads or wraps!
Notes
Substitutes
-
- Chickpeas. You can use canned chickpeas that are drained or dry chickpeas that are soaked. The chickpeas need to be soft in order to smash them.
-
- Vegan Mayo. Vegan mayo adds tanginess and smoothness. I use an avocado based vegan mayo for The New Primal. If you do not like vegan mayo, you can sub it for avocado or omit.
Nutrition
Calories: 134kcalCarbohydrates: 7gProtein: 1gFat: 12gSaturated Fat: 2gSodium: 335mgPotassium: 275mgFiber: 4gSugar: 1gVitamin A: 75IUVitamin C: 7mgCalcium: 11mgIron: 1mg
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