Easy Chickpea Salad Sandwich that is even better than the other stuff.
This is the healthy version of the usual tuna or chicken salad sandwich that we are familiar with.
Easy Chickpea Salad Sandwich
This is a low fat version of a great tasting go-to sandwich idea.
You can make this a vegetarian or vegan sandwich as well!
Did you try my recipe for Teriyaki Chickpea Lettuce Wraps?
That recipe also features chickpeas in place of chicken in a appetizer popular recipe.
This recipe is really about making a standard idea for a sandwich into something a bit healthier and lower in fat.
Do you want to learn more about the Mediterranean Diet?
Find out how to follow the Mediterranean Diet here.
This recipe is especially for anyone asking what can I do with a can of chickpeas.
If you have been to this site before, then you probably already know about the many different ways that chickpeas can be used in recipes. This is because there are so many ways to use chickpeas in a recipe.
In this recipe, the chickpeas are used as an alternative for tuna or chicken.
When blended with mayonnaise, the tuna or chicken become the perfect filling to place in between two slices of bread. In this recipe however, we will use an alternative to the mayonnaise to make this a healthier alternative.
You may be wondering how do you cook chickpeas from a can.
Cooking chickpeas for this recipe is an optional step.
The chickpeas need to be mashed to make this recipe and cooking them first will make them softer for mashing (rather than flaky).
Here is how to cook the chickpeas for a less flaky chickpea salad.
Drain the chickpeas from the can and rinse them off. Then place the chickpeas into a saucepan with a half of a cup of water. Cook the chickpeas on medium for about a half hour, stirring as needed.
Easy Chickpea Salad Sandwich
Tips for making chickpea salad.
The chickpeas can be simply drained from the can and rinsed before using them in this recipe.
However, if you would like a chickpea consistency that is more flaked than mashed, feel free to cook them first and allow them to cool before adding them to this recipe.
Here are some more great tips for you.
- Use a potato masher to mash your chickpeas. The masher will make this process a lot easier for you to do.
- This recipe can be made vegan. Simply sub in vegan mayonnaise for the Greek Yogurt.
- This sandwich is good on really any kind of bread that you would serve a tuna or chicken salad sandwich on. I would recommend toasting the bread if you would like your bread to be sturdier in order to hold on the ingredients more securely.
This chickpea salad sandwich is made with avocado.
The avocado helps give the chickpea salad a good structure.
Also, the avocado puts some healthier fat into this salad as well as some flavor.
Here is how to prepare the avocado for this recipe.
Peel the avocado and remove the pit. The slice the avocado into chunks for easier mashing.
How to store this chickpea salad sandwich recipe no mayo,
This chickpea salad keeps great refrigerated if kept in an air tight container. It should keep for up to three days refrigerated.
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By the way, while you are here you may also be interested in these ideas.
- Easiest Greek Salad in Vinaigrette Dressing.
- How to Make Fire Roasted Tomatoes.
- Kale and Quinoa Caesar Salad.
- Mediterranean Style Green Bean Salad.
- Classic Eggplant Caponata.
- Easy Chicken Orzo Salad.
- How to Follow the Mediterranean Diet.
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Easy Chickpea Salad Sandwich
Easy Chickpea Salad Sandwich
Mentioned above was that the chickpeas can be cooked before using them in this recipe.
When cooked, the chickpeas will yield a smoother texture rather than the ‘flaky’ texture of mashed uncooked chickpeas.
Both the avocado and the chickpeas will be mashed for this recipe.
I suggest that you pull a small amount of each before mashing the rest and then add them after mashing the rest. This will allow for some variety of texture in your sandwich.
Ingredients needed to make chickpea salad sandwich with avocado.
- Chickpeas– 1 can (15-16 ounce). The chickpeas can be cooked or just simply rinsed and drained for this recipe.
- Avocado- 1 average sized. The avocado should be peeled, cored and chopped.
- Greek Yogurt- ½ cup. Vegan folks can sub in vegan mayonnaise.
- Lemon Juice- 1- 2 tablespoons or as desired to taste.
- Cilantro- ½ cup chopped. Can sub in another similar herb such as parsley.
- Scallions- 2 tablespoons chopped. Chopped onion can be used instead.
- Seasonings as desired. This can include Italian Seasonings, Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper.
- Optional- Dijon Mustard– 1-2 teaspoons or as desired.
How to make this chickpea salad sandwich.
- Prepare the chickpeas as desired (cooked or simply rinsed and drained). Then transfer them to a large bowl. Also, add chopped avocado to the bowl. You can pull a bit of each as desired to add later for texture. Use a potato masher to roughly mash together the ingredients.
- In a medium bowl, blend together the Greek yogurt, lemon juice, cilantro, scallions and seasonings as desired. Then stir this into the mashed ingredients in the first bowl. When these ingredients are combined you can gently stir in the avocado and chickpeas that were not mashed.
- Serve the chickpea salad on bread, in a lettuce wrap, or on top of a salad.
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Nutritional Information is only an estimate and can vary especially with ingredients that are used.
Easy Chickpea Salad Sandwich, a delicious lunch or dinner recipe made with avocado and Greek yogurt and without mayonnaise.
Easy Chickpea Salad Sandwich
Ingredients
- Chickpeas– 1 can 15-16 ounce. The chickpeas can be cooked or just simply rinsed and drained for this recipe. Avocado- 1 average sized.
- Greek Yogurt- ½ cup. Vegan folks can sub in vegan mayonnaise.
- Lemon Juice- 1- 2 tablespoons or as desired to taste. Cilantro- ½ cup chopped.
- Scallions- 2 tablespoons chopped.
- Seasonings as desired. This can include Italian Seasonings Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper.
- Optional- Dijon Mustard– 1-2 teaspoons or as desired.
Instructions
- Prepare the chickpeas as desired (cooked or simply rinsed and drained). Then transfer them to a large bowl. Also, add chopped avocado to the bowl. You can pull a bit of each as desired to add later for texture. Use a potato masher to roughly mash together the ingredients.
- In a medium bowl, blend together the Greek yogurt, lemon juice, cilantro, scallions and seasonings as desired. Then stir this into the mashed ingredients in the first bowl. When these ingredients are combined you can gently stir in the avocado and chickpeas that were not mashed.
- Serve the chickpea salad on bread, in a lettuce wrap, or on top of a salad.
Recipe Notes
When cooked, the chickpeas will yield a smoother texture rather than the 'flaky' texture of mashed uncooked chickpeas. Both the avocado and the chickpeas will be mashed for this recipe. I suggest that you pull a small amount of each before mashing the rest and then add them after mashing the rest. This will allow for some variety of texture in your sandwich.
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Nutrition
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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