Vegan Chickpea Salad Sandwich – From My Bowl

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This chickpea salad sandwich is packed with plant-based protein, fresh herbs, crunchy ingredients, and creamy vegan mayo. It’s easy to make and yet has so much flavor. Vegan, oil free, gluten free.

Enjoy the classic fillings and flavors of chicken salad Chickpea Salad Sandwich Recipe. It’s the perfect recipe for a quick lunch or a leisurely dinner that will keep you nourished, full and satisfied at all times.

Table of contents
  1. The ultimate vegan “chicken” salad
  2. What you need for chickpea salad
  3. serving suggestions
  4. Reserve the chickpea salad
  5. Substitutions and Variations
  6. Frequently asked questions about recipes
  7. The Ultimate Chickpea Salad Sandwich Recipe
Chickpea salad in large glass bowl with metal scoop on marble background

The ultimate vegan “chicken” salad

While I didn’t eat a “traditional” chicken salad growing up, I did have quite a few vegetarian options. These have often been made with meat substitutes, but I prefer this whole version with chickpeas!

Not only are chickpeas more affordable, but these legumes really make a next-level vegan “chicken” salad. Chickpeas are packed with protein, are easy to “chew” and have the added benefit of being an excellent source of fiber. And since I shared this recipe, several readers have agreed that this is simply the best vegan alternative.

What you need for chickpea salad

This easy chickpea salad sandwich recipe is made with 11 simple ingredients, but don’t confuse that with simple flavor. In addition to the mashed chickpeas, you will need:

Ingredients for chickpea salad in small bowls on a marble background.  Text labels clockwise read sandwich bread, chickpeas, parsley, red onion, Dijon mustard, poultry seasoning, vegan mayo, slivered almonds, celery and lemon
  • Vegan Mayonnaise: I highly recommend using my homemade mayo. It actually tastes like mayonnaise, but it’s completely oil-free and has been my favorite recipe for years. If you prefer, opt for store-bought vegan mayonnaise, but please try my homemade version at least once! Trust me – it’s the BEST!
  • Fresh vegetables and herbs: Crunchy celery and herbaceous parsley and dill add both flavor and texture.
  • Fruits and Nuts: Slivered almonds and sweet red grapes are my personal favorites, but you can also try chopped pecans, raisins, or dried cherries or cranberries.
  • Good sandwich bread: This is only needed if you’re making vegan chickpea salad sandwiches, and any bread will do. You can even bake your own homemade wholemeal bread if you wish.

How to make a chickpea salad sandwich

Side-by-side photos of vegan mayo in a bowl next to a bowl of mayo with mashed chickpeas in it
  1. in a big bowl, make the vegan mayo by whisking together the homemade mayonnaise, fresh lemon juice, Dijon mustard, and poultry seasoning until combined. season season with black pepper.
  2. Add to then the drained and washed chickpeas mash to your liking with a potato masher or a fork.
  3. Throw in celery, red onion, parsley, almonds and optionally grapes and fresh dill. Mix combine.
  4. surcharge refrigerate immediately or until cool and enjoy as desired.

Caitlin’s cooking tips

  • Halve this recipe for a smaller preparation. As written, this vegan chicken salad makes 6 servings, but can easily be adjusted to make less (or more).
  • Don’t over-mash the chickpeas. You’re looking for a texture somewhere between whole chickpeas and creamy hummus. Personally, I prefer to puree 75% of the chickpeas, but if you love chopped chicken salad, you can add even more texture. Whatever you do, avoid pureeing the chickpeas into a paste.
Vegan chickpea salad sandwich with lettuce on white plate

serving suggestions

The only thing better than this flavorful chickpea salad is the many delicious ways to enjoy it. It’s hearty enough to serve as a main course or high-protein afternoon snack.

Try mashed chickpea salad on your favorite slices of whole wheat bread or stuffed in pita pockets with lettuce, sliced ​​tomatoes and added spicy mustard and vegan mayonnaise. Or keep it light and enjoy in salad wraps, on crackers, or as a dip for crunchy veggies. If you’re looking for more vegan sandwich recipes, you’ll love this one too Rainbow Veggie Sandwich with Hummusthis Vegan BLTsand the Vegan Eggplant Reuben!

Reserve the chickpea salad

This chickpea salad will keep in an airtight container for up to 7 days. Freezing is not recommended.

If you’re making this chickpea salad for meal prep, my suggestion would be to store the chickpea salad separately or prevent your sandwiches from getting soggy by protecting each side of the sandwich bread with a piece of lettuce.

Otherwise, prepare your sandwiches no more than 12 hours in advance for best results.

vegan chickpea salad sandwich cut in half and stacked on white plate

Substitutions and Variations

  • Gluten Free Option: As written, the chickpea salad is naturally gluten-free and oil-free. When making this chickpea salad into a sandwich, use your favorite gluten-free bread or turn it into a gluten-free wrap with iceberg lettuce or rainbow chard.
  • Nut Free Option: Make my Homemade Tofu with silken tofu instead of whole cashews, and substitute sunflower seeds for the slivered almonds (or omit them altogether!).
  • Make it sharp: If you love buffalo, you’ll love this Buffalo Chickpea Salad.
Vegan chickpea salad and sandwich bread on the kitchen countertop

Frequently asked questions about recipes

Can you eat chickpeas straight from the can?

Yes, all canned beans are edible straight from the can, including chickpeas! For the best flavor and texture, it’s best to drain the liquid from the can and rinse thoroughly under cold water before eating.

Is there a difference between chickpeas and garbanzo beans?

No, these legumes are the same and can be used interchangeably.

Are Canned Chickpeas Better Than Dry Cooked Chickpeas?

I personally prefer to cook my own chickpeas from scratch in the Instant Pot, but canned chickpeas are a great option if you’re short on time.

Enjoy! If you make this recipe and decide to pass it on Facebook or Instagramdon’t forget to tag me @FromMyBowl + #FromMyBowl! I would also appreciate if you could leave a comment below with a recipe rating! Thanks for the support 😊

Chickpea salad sandwich on toasted bread with lettuce leaves on a marble background

For the Chickpea Salad “Chicken”:

  • 1 Cup Homemade Vegan Mayo
  • juice of 1 lemon
  • 1 tablespoon Dijon mustard
  • 1 teaspoon Spice mix for poultry
  • 4 cups cooked chickpeas drained and rinsed when canned
  • 2 large ribs of celery thinly sliced
  • ½ Cup Red onion rolled
  • 2 tablespoon Parsely rolled
  • 2/3 Cup slivers of almonds
  • 1 Cup red grapes halved
  • salt and black pepper taste good
  • Optional additions: 1/2 tbsp dill 2/3 cup raisins or other dried fruit

For each sandwich:

  • Chickpea salad above
  • 2 pieces salad
  • 2 slices of bread Gluten free if required

  • Make the “mayo”: In a large bowl, combine mayonnaise, lemon juice, mustard, and poultry seasoning, to taste, with black pepper. Whisk until well mixed.

  • Mash the chickpeas: Aadd the chickpeas to the same bowl, then mash them with a potato masher or fork to taste; I prefer to roughly mash about 75% of them.

  • Add the add-ins: Add celery, onion, parsley, almonds, grapes and any other optional ingredients. Mix well, then season with additional salt and pepper if needed. Serve immediately or store in a sealed container in the refrigerator for up to 7 days.

  • Sandwiches: To assemble each sandwich, lightly toast 2 slices of bread and place each with a piece of lettuce. Place a heaping portion of chickpea salad on a slice of bread, then fold the other over it. Serve as you like – salad bowls, crackers or vegetables as a side dish are also great ideas!

  • food preparation: I would suggest making the salad ahead of time, but make each sandwich the night before to avoid a soggy bread. Or protect each side of the sandwich with a piece of lettuce!
  • Nut Free: Make the tofu-based version of the mayo, substituting sunflower seeds for the almonds

Calories: 545kcalCarbohydrates: 47GProtein: 14GFat: 33GSaturated Fatty Acids: 4GPolyunsaturated fat: 3GMonounsaturated fatty acids: 5GTrans fats: 0.01GSodium: 307mgPotassium: 562mgFiber: 11GSugar: 11GVitamin A: 325ieVitamin C: 6mgCalcium: 119mgIron: 4mg

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