Smashed Chickpea Salad Sandwiches

Square photo of a side view of a chickpea salad sandwich cut in half, resembling tuna salad in texture.

4.93 from 14 votes

Smashed Chickpea Salad Sandwiches

These smashed chickpeas salad sandwiches are a vegetarian and vegan alternative to chicken and tuna salad sandwiches! Packed with protein and fiber, tossed with fresh herbs and a creamy lemon garlic mayo, you'll love this cheap, healthy, easy, and flavorful recipe. It's perfect for easy lunches, especially since you can make it ahead for meal prep.

Prep Time10

Total Time5

Course: Sandwich

Cuisine: American

Servings: servings

Calories: 307kcal

Author: Elizabeth Lindemann

Equipment

Large Bowl
Potato Masher

Ingredients

2 15 oz. cans chickpeas drained and rinsed thoroughly
¼ cup mayonnaise vegan if necessary
1 tablespoon extra-virgin olive oil
2 tablespoons lemon juice from about one lemon
1 small clove garlic minced finely using a microplane zester
¼ teaspoon crushed red pepper more or less according to spice preference
2 green onions thinly sliced, dark and light green parts
¼ cup fresh herbs parsley, mint, cilantro, dill, chives, thyme, oregano, tarragon, and basil all work - use what you have! Or use 1 tablespoon of dried.
bread or pita pockets, a baguette, crackers, or whatever else you want to serve the chickpea salad on.
sandwich fixings optional, such as lettuce, tomato, sliced onion, avocado, sprouts, etc.
salt and pepper to taste

Instructions

In a large or medium bowl, add the ¼ cup mayonnaise, 1 tablespoon extra-virgin olive oil, 2 tablespoons lemon juice, minced 1 small clove garlic, ¼ teaspoon crushed red pepper, 2 green onions, and ¼ cup fresh herbs. Stir together well.
Add the drained and rinsed 2 15 oz. cans chickpeas to the bowl. Use a potato masher to smash the chickpeas a bit, being sure to leave some texture. Use a spoon to stir everything together after you've mashed the chickpeas to the desired consistency. Taste and season with salt and pepper to taste.
Serve the chickpea salad on the bread with sandwich fixings if desired.

Notes

Nutrition information is for chickpea salad only and does not include bread or sandwich fixings.
Storing leftovers: store the leftover chickpea salad in an airtight container in the fridge for up to around 5 days.
The amount of salt needed will depend on the chickpeas you use. Different brands contain different amounts of salt, which is why I didn't specify an exact amount. I ended up using about 1/2 teaspoon of kosher salt and 1/4 teaspoon of black pepper for mine.
For a vegan version, be sure to use a vegan mayonnaise, or simply omit and add more olive oil instead. A mashed avocado would also be great instead of mayonnaise.
If you prefer, you can mix this in a food processor or blender. Just add everything except the chickpeas, blend together, then add the chickpeas and pulse until you reach the desired consistency.

Nutrition