The chickpea sandwich is a delightful and nutritious alternative to traditional sandwiches. This plant-based option is not only delicious but also packed with protein, fiber, and essential vitamins. Perfect for a quick lunch or a healthy snack, this sandwich is a great choice for anyone looking to enjoy a tasty meal without compromising on nutrition.
Check out my full collection of Chickpea recipes here.
Ingredients & Substitutions
To make this flavorful chickpea sandwich, you’ll need the following ingredients:
- Bread of choice
- Chickpeas, rinsed and drained
- Spinach or arugula
- Avocado (optional)
- Red onion or pickled red onion
- Fresh cilantro or basil (or fresh dill)
- Lemon juice
- Vegan mayo
- Salt & pepper
Substitutions:
- Bread: Use whole grain, gluten-free, or any favorite bread.
- Spinach/Arugula: Substitute with kale, lettuce, or mixed greens.
- Avocado: Skip it if you prefer or replace it with hummus for extra creaminess.
- Red Onion: Use green onions or shallots.
- Herbs: Mix and match with parsley, mint, or other fresh herbs.
- Vegan Mayo: Regular mayo or Greek yogurt can be used if you’re not vegan.
Helpful Tools
To make this recipe, you’ll need a few kitchen tools:
- Large cutting board
- Sharp knife
- Mixing bowl
- Spoon or spatula
- Toaster (optional, for toasting the bread)
How To Make This Chickpea Sandwich Recipe
Preparation:
On a large cutting board, combine chickpeas, spinach, avocado, onion, and cilantro in a loose pile.
Seasoning:
Drizzle with lemon juice and vegan mayo. Season with salt and pepper.
Chopping:
Chop all the ingredients together until finely mixed. Scrape everything together as needed.
Assembling:
Spread the mixture on your favorite toasted bread, bun, or wrap.
Enjoy:
Serve immediately and enjoy your delicious chickpea sandwich!
Notes: Feel free to customize this sandwich to your taste. Add spices like cumin, curry powder, sumac, or a dash of hot sauce for extra flavor.
Health Benefits of Chickpeas
Chickpeas are a powerhouse of nutrition. They are rich in protein, making them an excellent meat substitute. They also provide a good source of fiber, which aids in digestion and helps maintain a healthy gut. Additionally, chickpeas are packed with essential vitamins and minerals, such as iron, magnesium, and B vitamins, which are crucial for overall health.
Why Choose a Vegan Option?
Choosing a vegan sandwich like the chickpea sandwich has numerous benefits. From an environmental perspective, it reduces your carbon footprint and conserves natural resources. Health-wise, a vegan diet can lower the risk of chronic diseases, improve heart health, and aid in weight management. Plus, it’s a compassionate choice that aligns with ethical considerations regarding animal welfare.
Customizing Your Chickpea Sandwich
One of the best things about this recipe is its versatility. Here are a few ways to customize your sandwich:
- Flavor Variations: Add spices like paprika, turmeric, or smoked salt for different flavor profiles.
- Additional Ingredients: Incorporate other veggies such as shredded carrots, diced tomatoes, or bell peppers.
- Protein Boost: Include some roasted nuts or seeds for extra crunch and protein.
Tips & Tricks
- Fresh Ingredients: Always use fresh ingredients for the best flavor.
- Even Chopping: Ensure even chopping of ingredients for consistent texture.
- Seasoning: Adjust seasoning to your taste preference.
- Bread Choice: Choose a hearty bread that can hold the filling without getting soggy.
Frequently Asked Questions (FAQs)
Yes, just use gluten-free bread or wraps.
Absolutely, it can be made a day ahead and stored in the fridge.
Parsley, mint, and tarragon are great alternatives.
Chickpea Sandwich Vegan
Ingredients
- 4 slices bread of choice
- ½ can chickpeas, rinsed and drained
- 1 large handful spinach or arugula
- ½ avocado (optional)
- 2 tbsp red onion or pickled red onion
- ¼ cup fresh cilantro or basil (or 2 tbsp fresh dill)
- 2 tbsp lemon juice
- 2 tbsp vegan mayo
- salt & pepper to taste
Instructions
- To a large cutting board, add chickpeas, spinach, avocado, onion, and cilantro. Form them into a loose pile.
- Top with lemon juice, vegan mayo, salt and pepper.
- Start chopping all the ingredients together until everything is finely chopped. Scrape everything together as needed.
- Add on your favourite toasted bread, bun or wrap and enjoy!
Video
Notes
Nutrition
Conclusion: Chickpea Sandwich
The chickpea sandwich is a versatile, healthy, and delicious option that suits a variety of dietary needs. It’s easy to make, customizable, and perfect for a quick meal. Whether you’re vegan or just looking to try something new, this sandwich is sure to become a favorite.
Yum loved this sandwich! So delicious and filling. Used a nice vegan sourdough bread
so happy you loved the chickpea sandwich! thank you so much 🙂
So tasty also really enjoyed your chickpea curry wrap. Big fan 😊
Thank you so much ella! I’m so happy you’re loving the vegan sandwich and wrap recipes!
Delicious sandwich, been loving your plant based sandwich section. Please keep releasing more!!
thank you SO much for your review Maddy! I’ll keep coming out with more vegan sandwich recipes for sure! 🙂 any requests?
Very nice sandwich recipe. I actually ended up using this chickpea mixture in a wrap which was delicious.
so delicious and smart to put it in a wrap! yum!