Chickpea Salad Sandwich

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This Chickpea Salad Sandwich is made with wholesome ingredients and packs a ton of flavour, protein, and dietary fiber into a sandwich. Great for packed lunches, picnics, and more. If you're looking for an easy and delicious vegetarian sandwich, this is it!

close up photo of a stacked chickpea salad sandwich on a white plate

Quick question: what's your favourite vegetarian sandwich?

Are you a classic PB&J kind of a person or are you more into a juicy Tempeh Bacon BLT? A delicious Falafel Sandwich?

Personally I could go either way depending on my mood, but if I'm packing a sandwich for my lunch I'm definitely looking for something substantial.

If you're looking for inspiration you should definitely check out this list of 22 Vegetarian and Vegan Sandwiches which has so many drool-worthy options. But I'd like to add one more to the list... this easy Chickpea Salad Sandwich.

What we have here is a sturdy, nourishing chickpea salad sandwich recipe that's packed with plant-based protein, loaded with veggies, and is dang delicious. It's like a vegetarian version of tuna salad or chicken salad, but better! Not only does it taste great, but it'll keep you satisfied all afternoon.

Sound good? Let's make it!

chickpeas, diced red pepper, green onion, parsley, capers, sunflower seeds, yogurt, mayo, mustard, and maple syrup on a grey background

Chickpea Salad Sandwich Ingredients

You'll find specific quantities and more details in the printable recipe card at the end of this post. For now, let's take a walk through the ingredients list together!

Chickpeas --> Canned is fine, or check out our Instant Pot Chickpeas if you want to cook 'em from scratch.
Red bell peppers --> Diced up nice and fine.
Green onions --> Thinly sliced, please and thanks.
Capers --> For a little salty flavor.
Sunflower seeds --> For crunch!
Parsley --> Sooooo fresh.
Yogurt* --> Regular or greek yogurt both work great.
Mayo* --> Because we're worth it.
Dijon mustard --> For a little punch.
Maple syrup --> To sweeten things up.
Salt and black pepper --> As one does
Your favourite sandwich bread --> Because, sandwich.

*To make vegan chickpea salad, opt for vegan yogurt and vegan mayonnaise. Try adding a squeeze of lemon juice for a bit of tang!

Other than that, all you need is a large bowl for mixing and a fork for mashing the chickpeas and you are in business.

photo collage of chickpea salad being mixed in a white bowl

How to Make Chickpea Salad:

Step 1: Start by toasting your sunflower seeds until they're smelling nutty and delicious. I do this in a dry skillet over medium heat while I'm prepping the other ingredients. Just keep a close eye on them so they don't burn!

Step 2: Prep the rest of the ingredients. Dice your red pepper, slice your green onion, and chop your parsley.

Step 3: Place the chickpeas into a medium-sized bowl and give them a rough mashing with a fork, a potato masher, or the base of a glass. You don't want to purée them or anything, just break them up a bit.

Step 4: Add the diced veggies, toasted sunflower seeds, yogurt, mayo, mustard, and maple syrup to the bowl. Mix well, and season with salt and pepper.

overhead photo of chickpea salad being spread on white sandwich bread with a loaf of bread in the background

Assemble your Sandwich

Simply spoon the chickpea mixture onto your favourite sandwich bread and, voila! You have a Chickpea Salad Sandwich!

I used a local sourdough here, but whatever you have on hand is great. And to be honest, this chickpea salad is good enough to eat out of the jar with a spoon, so you could totally just skip the bread if you wanted to.

Tips for the Best Chickpea Salad Sandwich

The beauty of this Chickpea Salad Sandwich is in its simplicity, so don't overcomplicate things! Here are a few of my favorite tips for mixing things up and making the best sandwich.

Choose the right bread

The right bread is your favorite bread! In these photos, I've used a local sourdough, but I also love this sandwich on really seedy bread, Danish rye bread, or even stuffed into a pita or on a wrap. Gluten-free bread is a great option too!

Toast your bread

I think the best sandwiches have a bit of contrast of textures. Toasted bread with that cool chickpea salad is so tasty! Toasted bread is also the perfect vehicle for an open-faced sandwich.

Skip the bread!

Not into bread? You can simply scoop the chickpea salad into a crunchy lettuce wrap and skip the bread altogether. This recipe is also great with just crackers on the side. Or, try our Chickpea Mason Jar Salad.

Mix it up

Spread your bread with some hummus, like this Chipotle Hummus or Mung Bean Hummus. Or try an olive tapenade or pesto. Layer the sandwich with your favourite veggies, like avocado, juicy tomatoes, etc.

Try adding some Spicy Pickled Onions or crunchy celery to the chickpea salad. A squeeze of lemon juice is great for bright flavor, and I love adding fresh dill when I've got it on hand.

a chickpea salad sandwich stacked on a white plate with a jar of chickpea salad in the background

How to store chickpea salad

The chickpea salad will last for about 3 days in an air-tight container in your fridge. I don't recommend bulk-prepping sandwiches for the week as the filling is a bit on the wet side and I worry it would make your bread soggy. But since the filling is already prepared, making a sandwich will take you approximately 30 seconds.

If you're looking for tips on how to make the best packed lunch (who isn't?!) be sure to check out this post with 10 Lunch Packing Tips for Healthy and Tasty Lunches.

Recipe FAQ

Can this sandwich be made vegan?

You bet! All you need to do to make a vegan chickpea salad sandwich is use vegan mayo and vegan yogurt and you are good to go.

How long does chickpea salad last?

The salad will last for about 3 days in your fridge in an airtight container.

Are chickpeas healthy?

Heck yes they are! Chickpeas, aka garbanzo beans, contain about 12.5 grams of fiber per cup, which is 50% of the recommended daily intake of dietary fiber.
Chickpeas are also a great source of plant-based protein, offering up about 12 grams per cup.

Chickpeas are notable for antioxidant nutrients like vitamin C, vitamin E, and beta-carotene. Chickpeas also contain valuable amounts of polyunsaturated fatty acids, including alpha-linolenic acid (ALA), the body’s omega-3 fatty acid from which all other omega-3 fats are made.

Other recipes you might enjoy

Chickpea Fritters
Curried Cauliflower Chickpea Wraps
Herbed Ricotta Toast
Halloumi Sandwich
Hummus Wraps

a chickpea salad sandwich on a white plate with a jar of chickpea salad in the background

Print Pin

5 from 7 votes

Chickpea Salad Sandwich Recipe

Course Sandwich

Cuisine American

Keyword Chickpea Salad Sandwich

Prep Time 15

Total Time 15

Servings

Calories 281kcal

Author Katie Trant

Ingredients

1 ¾ cups chickpeas rinsed and drained Equal to one 14oz can of chickpeas
¼ cup sunflower seeds toasted
3 Tablespoons plain yoghurt
1 - 2 Tablespoons mayonaise
½ teaspoon Dijon mustard
1 Tablespoon maple syrup
1 small red pepper finely diced
½ cup green onion thinly sliced
2 Tablespoons fresh parsley finely chopped
1-2 Tablespoons capers drained
salt and pepper to taste
8 slices sandwich bread

US Customary - Metric

Instructions

Place a dry skillet over medium heat and add the sunflower seeds. Shake the pan frequently, until the seeds are lightly browned and fragrant - about 5 minutes. Set aside to cool.
¼ cup sunflower seeds
Finely dice the red pepper. Thinly slice the green onion. Finely chop the parsley.
1 small red pepper, ½ cup green onion, 2 Tablespoons fresh parsley
Place the chickpeas into a medium-sized bowl and lightly smash them with a fork.
1 ¾ cups chickpeas rinsed and drained
Add the toasted sunflower seeds, yogurt, mayo, mustard, maple syrup, green onion, parsley, and capers.
¼ cup sunflower seeds, 3 Tablespoons plain yoghurt, 1 - 2 Tablespoons mayonaise, ½ teaspoon Dijon mustard, 1 Tablespoon maple syrup, 1-2 Tablespoons capers
Stir to combine, taste, and season with salt and pepper.
salt and pepper
To make the sandwiches, spoon the chickpea salad onto large slices of sandwich bread.
8 slices sandwich bread

Notes

Nutrition values are an estimate only.
Chickpea salad will last for about 3 days in an airtight container in the fridge.
To make vegan chickpea salad, replace the yogurt and mayo with plant-based yogurt OR with an equivalent amount of prepared hummus.

Nutrition

This recipe was originally published on September 11, 2011. It was retested, rephotographed, and updated on September 4, 2020. Most recently edited and updated with useful content on July 18, 2023.