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a chickpea salad sandwich on a white plate with a jar of chickpea salad in the background
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15-Minute Mashed Chickpea Salad Sandwich

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!
Course Sandwich
Cuisine American
Keyword Chickpea Salad Sandwich
Prep Time 15 minutes
Total Time 15 minutes
Servings 4
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

Calories: 281kcal | Carbohydrates: 32g | Protein: 7g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 386mg | Potassium: 192mg | Fiber: 3g | Sugar: 7g | Vitamin A: 308IU | Vitamin C: 5mg | Calcium: 172mg | Iron: 3mg