I reimagined classic chicken salad into a vegan-style recipe using fewer than 10 ingredients, resulting in a Vegan Salad Sandwich that puts humble chickpeas center stage.
I never expected a sandwich made from chickpeas and vegan mayo to surprise me this much. It looks simple but every bite makes you question what you thought a sandwich could be, and that curiosity is the whole point.
I call it my own spin on a Vegan Salad Sandwich because it flips the usual on its head without trying too hard. People ask if this is the Best Chickpea Salad Recipe, and I always dodge the title, but they keep coming back so judge for yourself.
It’s messy, bright, and the kind of lunch that starts conversations more than it ends them.
Ingredients
- Chickpeas: creamy, meaty texture, high in protein and fiber, keeps you full.
- Vegan mayo: adds creaminess and fat, helps bind, mild tang that soothes.
- Celery: crunchy, low calorie, gives fresh fiber and a satisfying vegetal bite.
- Red onion: sharp yet slightly sweet, gives zip and bright purple color.
- Dijon mustard: sharp tang, a little goes far, wakes up other flavors.
- Lemon juice: bright acid, cuts richness, adds a sunny sour pop to mix.
- Parsley: fresh herb, adds green lift its a subtle peppery finish.
- Bread: carries everything, carbs for energy, pick whole grain for extra fiber.
Ingredient Quantities
- 1 (15 oz) can chickpeas
- 1/3 cup vegan mayo
- 1/2 cup celery, chopped
- 1/4 cup red onion, chopped
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 2 tbsp fresh parsley, chopped
- 3/4 tsp kosher salt and 1/4 tsp black pepper
- 8 slices bread, your choice
How to Make this
1. Drain and rinse the 1 (15 oz) can chickpeas, pat a bit dry, then put them in a medium bowl.
2. Mash about 3/4 of the chickpeas with a fork or potato masher, leave some whole for texture, don’t overdo it.
3. Add 1/3 cup vegan mayo, 1 tbsp Dijon mustard and 1 tbsp lemon juice to the bowl and stir until mostly combined.
4. Fold in 1/2 cup chopped celery, 1/4 cup chopped red onion and 2 tbsp chopped fresh parsley.
5. Season with 3/4 tsp kosher salt and 1/4 tsp black pepper, mix and taste, add a pinch more salt or pepper if you think it needs it.
6. If the mixture seems too thick, thin it with a teaspoon or two of the chickpea liquid or a little more mayo, but go light.
7. Chill the salad in the fridge 10 to 15 minutes if you can, it helps the flavors meld but you can skip this if you’re hungry.
8. Toast or not, your choice, then scoop the chickpea salad onto 8 slices of bread (about 2 slices per sandwich) and assemble.
9. Press together gently, cut if you want, serve right away and enjoy.
Equipment Needed
1. Can opener — for the 15 oz chickpea can
2. Colander or fine-mesh strainer to drain and rinse the chickpeas
3. Medium mixing bowl
4. Fork or potato masher (mash about 3/4 of the chickpeas)
5. Measuring cups and spoons (you’ll need 1/3 cup, tbsp and tsp measurements)
6. Cutting board and chef’s knife for celery, onion and parsley
7. Rubber spatula or wooden spoon to stir and fold the salad
8. Toaster or skillet (if you want toasted bread) and a plate to assemble the sandwiches
FAQ
Chickpea Salad Sandwich Recipe Substitutions and Variations
- Chickpeas: swap with mashed white beans (cannellini or navy) or cooked green lentils for a similar texture and protein, use about the same volume, they soak up flavors real good.
- Vegan mayo: try tahini or mashed avocado if you want nuttier, creamier vibe, or plain Greek yogurt for a tangy option if you don’t need it vegan.
- Celery: sub in finely chopped cucumber or shredded carrot for crunch, cucumber gives freshness, carrot adds a bit of sweetness.
- Bread: use whole grain wraps, crusty ciabatta, or large lettuce leaves to make it lighter, all hold the salad well so choose what you like.
Pro Tips
1. Chill the mix for about 10 to 15 minutes if you can, the flavors actually marry better after a short rest, but if youre starving its fine to eat right away.
2. Toast the bread and put a lettuce leaf or thin smear of mayo between the bread and the salad so your sandwich wont get soggy.
3. Add crunch or zip to change the vibe: chopped pickles, thin apple slices, toasted sunflower seeds or a pinch of smoked paprika work great. Taste as you add stuff dont overdo it.
4. Adjust texture slowly by adding a teaspoon of the chickpea liquid or an extra spoon of mayo at a time, and always season in stages so you dont accidentally oversalt.
Chickpea Salad Sandwich Recipe
I reimagined classic chicken salad into a vegan-style recipe using fewer than 10 ingredients, resulting in a Vegan Salad Sandwich that puts humble chickpeas center stage.
4
servings
386
kcal
Equipment: 1. Can opener — for the 15 oz chickpea can
2. Colander or fine-mesh strainer to drain and rinse the chickpeas
3. Medium mixing bowl
4. Fork or potato masher (mash about 3/4 of the chickpeas)
5. Measuring cups and spoons (you’ll need 1/3 cup, tbsp and tsp measurements)
6. Cutting board and chef’s knife for celery, onion and parsley
7. Rubber spatula or wooden spoon to stir and fold the salad
8. Toaster or skillet (if you want toasted bread) and a plate to assemble the sandwiches
Ingredients
1 (15 oz) can chickpeas
1/3 cup vegan mayo
1/2 cup celery, chopped
1/4 cup red onion, chopped
1 tbsp Dijon mustard
1 tbsp lemon juice
2 tbsp fresh parsley, chopped
3/4 tsp kosher salt and 1/4 tsp black pepper
8 slices bread, your choice
Directions
- Drain and rinse the 1 (15 oz) can chickpeas, pat a bit dry, then put them in a medium bowl.
- Mash about 3/4 of the chickpeas with a fork or potato masher, leave some whole for texture, don't overdo it.
- Add 1/3 cup vegan mayo, 1 tbsp Dijon mustard and 1 tbsp lemon juice to the bowl and stir until mostly combined.
- Fold in 1/2 cup chopped celery, 1/4 cup chopped red onion and 2 tbsp chopped fresh parsley.
- Season with 3/4 tsp kosher salt and 1/4 tsp black pepper, mix and taste, add a pinch more salt or pepper if you think it needs it.
- If the mixture seems too thick, thin it with a teaspoon or two of the chickpea liquid or a little more mayo, but go light.
- Chill the salad in the fridge 10 to 15 minutes if you can, it helps the flavors meld but you can skip this if you're hungry.
- Toast or not, your choice, then scoop the chickpea salad onto 8 slices of bread (about 2 slices per sandwich) and assemble.
- Press together gently, cut if you want, serve right away and enjoy.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 166g
- Total number of serves: 4
- Calories: 386kcal
- Fat: 17.8g
- Saturated Fat: 1.4g
- Trans Fat: 0g
- Polyunsaturated: 4.5g
- Monounsaturated: 15.9g
- Cholesterol: 0mg
- Sodium: 803mg
- Potassium: 288mg
- Carbohydrates: 46g
- Fiber: 7g
- Sugar: 5.7g
- Protein: 9.9g
- Vitamin A: 300IU
- Vitamin C: 5mg
- Calcium: 62mg
- Iron: 2.8mg
