Chickpea Salad Sandwich with Fresh Veggies and Herbs

This simple chickpea salad sandwich turns a humble can of chickpeas into a protein-packed vegan sandwich recipe everyone will love. With no mayo and a zippy Dijon Vinaigrette, this healthy lunch or dinner is herbaceous, rich in texture, and loaded with Mediterranean flavors!

I believe that to make a salad you actually want to eat you can’t be shy: you need a bold amount of color, freshness, and texture. This chickpea salad sandwich is no different! I would happily eat the delicious filling by the spoonful, but tucked between freshly toasted whole grain bread this vegan chickpea salad is a downright treat.

I like to mash the chickpeas so they get a bit creamy and hold together nicely. Then I load them with my usual suspects: fresh veggies for crunch, parsley and mint for freshness, and olives and green onions for depth of flavor.

The creamy-meets-crunchy filling is similar to a classic egg salad sandwich-though there are no eggs involved. And a zippy Dijon Vinaigrette replaces the mayo for a lighter and more flavorful approach.

The best part: you can prep the sandwich ahead and enjoy it for lunches throughout the week. Or wrap everything up to bring to work or a vegan picnic when the sun is shining!

Chickpea Salad Sandwich Ingredients and Substitutions

This vegan sandwich recipe uses pantry staples. A humble sandwich with bold flavor, what’s not to like? You’ll need:

• Chickpeas: I use canned chickpeas but you can boil them yourself from dry if you prefer-see How to Cook Chickpeas for 3 easy methods. A 15-ounce usually has about 1 ¾ cups of cooked chickpeas, which is about ¾ cup of dried chickpeas.
• Celery, carrot, and cucumber adds a welcome crunch and freshness. I prefer Persian cucumbers as they have sweet and tender skin. If using standard slicing cucumbers, peel off the waxy skin before chopping them.
• Radishes add a peppery kick and a nice crunch.
• Green onions add a sweet and savory depth of flavor. Yellow or white onions would be too strong but you can substitute with chives, red onion, or shallots.
• Olives add a tangy, briney flavor for balance. I like the combination of bold Kalamata and buttery Castelvetrano, but you can use whichever olives you prefer or substitute with pickles or capers.
• Parsley and mint are very important, don’t skip them! They bring so much flavor and freshness. You can use other tender herbs if you prefer, like dill, basil, or cilantro.
• Dijon Vinaigrette is peppery and tart, the perfect match for the rich chickpeas. To make it, you’ll need Champagne vinegar, Dijon mustard, minced shallot, salt, pepper, and olive oil.
• Bread: I like the wholesome flavor of seeded whole-grain bread for this chickpea salad sandwich, but you can use whichever type of sandwich bread or gluten-free bread you like.

How to Make a Protein-Packed Vegan Sandwich

This chickpea salad sandwich is one of the simplest chickpea recipes out there: just mix, dress, and stuff! Here’s the step-by-step:

• Make the Dijon Vinaigrette. Finely chop a small shallot and add to a mixing bowl (1 tablespoon or so of chopped shallot.) Add ¼ cup Champagne vinegar, 2 tablespoons Dijon mustard, and a splash of water to help with the emulsion. Season with a big pinch of salt and pepper (about ½ teaspoon each) and whisk to combine. Continue whisking as you drizzle in ½ cup olive oil, whisking until emulsified. Taste and adjust seasoning to your liking and set aside.
  
  
  
  
  
  
• Mash the chickpeas. Drain and rinse 1 (15-ounce) can of chickpeas. Add to a large mixing bowl and lightly mash with the back of a fork until they’re still chunky but a bit more pasty. This will help the mixture stay together.
  
  
  
  
  
  
• Chop the veggies, adding to the bowl as you go. Chop one celery stick, 1 Persian cucumber, and 4 radishes. Peel and chop 1 carrot. Trim and chop 2 green onions (both white and green parts.) Chop ¼ cup each of pitted Kalamata and Castelvetrano olives. Chop enough fresh parsley leaves to give you 1 cup, and enough fresh mint leaves for ¼ cup. Season with a big pinch of salt and pepper and toss gently to combine.
  
  
  
  
  
  
• Dress. Add as much of the dressing as you like, making sure you coat all the chickpeas and veggies well. Toss to combine.
  
  
  
  
  
  
• Toast the bread. For 4 sandwiches, toast 8 slices of bread until golden.
• Serve. Spoon the chickpea mixture over 4 of the toasted bread slices and top with the remaining 4 slices of bread. Enjoy!
  
  
  
  
  
  

Ways to Mix it Up

This chickpea salad sandwich is easy to tweak and adapt based on your mood and what you have. If you have other fresh veggies on hand, like bell peppers, avocado or arugula, feel free to throw them in the mix. Here are some more ideas to play with the flavors of this recipe:

• Add cheese: Spread a thin layer of goat cheese on the bread for more tangy-creamy flavor. Or add crumbled feta to the mix.
• Add pickles: Add an extra tang with quick pickled red onions, pickled cucumbers, or even finely chopped preserved lemons.
• Make it spicy: Add a thin layer of harissa to the bread-you can make homemade harissa or order my favorite online at our shop.
• Make it gluten-free: You can, of course, swap in your favorite gluten-free bread. But I also love to skip the bread altogether and pull apart endive to make perfectly crisp cups for filling. Or serve on a bed of lettuce.

What to Serve with this Vegan Sandwich Recipe

I love to keep this chickpea salad sandwich’s vegan picnic vibes. Give the classic packed lunch a Mediterranean twist with a side of fresh green grapes, pita chips, pickled turnips, and glasses of iced Karkade (Hibiscus Tea).

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Chickpea Salad Sandwich with Fresh Veggies and Herbs

Turn a simple can of chickpeas into a protein-packed, healthy vegan sandwich! This recipe takes its inspiration from a classic egg salad sandwich but is completely plant-based. Rather than creamy mayo, a zippy Dijon vinaigrette takes a lighter, more flavorful approach where the fresh herbs and veggies can shine. Feel free to swap in your favorite gluten-free bread. Or, if you avoid bread entirely, simply serve on a bed of lettuce.

Course Entree, Lunch

Cuisine American/Mediterranean

Diet Low Lactose, Vegan, Vegetarian

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 278.7kcal

Author Suzy Karadsheh

Ingredients

• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 celery ribs, chopped
• 1 carrot, peeled and chopped
• 1 Persian cucumber, chopped
• 4 radishes, chopped
• 2 green onions, trimmed and chopped (both white and green parts)
• ¼ cup pitted Kalamata olives, chopped
• ¼ cup pitted Castelvetrano olives, chopped
• 1 cup chopped fresh parsley leaves
• ¼ cup chopped fresh mint leaves
• 1 Dijon Vinaigrette Recipe (see note)
• 8 slices whole grain bread, toasted

Instructions

• Mix. Add the chickpeas to a large mixing bowl and lightly mash them with the back of a fork. To the bowl, add the celery, carrot, cucumber, radish, green onion, olives, parsley, and mint. Season with a big pinch of salt and pepper and toss gently to combine.
• Dress. Add as much of the dressing as you like, making sure you coat all the chickpeas and veggies well. Toss to combine.
• Serve. Spoon the chickpea mixture over 4 of the toasted bread slices and top with the remaining 4 slices of bread. Enjoy!

Video

Notes

• I typically use the whole ¾ cup of vinaigrette but you can start with half the amount and go from there. Save any remaining vinaigrette in the fridge for up to two weeks. Simply give it a shake or whisk before using. If the oil has separated and hardened, use whisk to incorporate it (it may just take a few minutes to warm up).
• To meal prep this sandwich: Store the dressing and chickpea mixture in separate containers in your fridge, then dress/toast only the amount you want. The chickpea mixture will keep for up to 3 days.
• Nutritional info does not include the Dijon Vinaigrette.
• Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.

Nutrition

Calories: 278.7kcal | Carbohydrates: 43.1g | Protein: 13.2g | Fat: 6.9g | Saturated Fat: 1g | Polyunsaturated Fat: 2.1g | Monounsaturated Fat: 2.8g | Sodium: 834.2mg | Potassium: 497.1mg | Fiber: 10g | Sugar: 3.9g | Vitamin A: 4094IU | Vitamin C: 24mg | Calcium: 177.8mg | Iron: 4.1mg

The post Chickpea Salad Sandwich with Fresh Veggies and Herbs appeared first on The Mediterranean Dish.

Frequently Asked Questions

Can the Mediterranean Diet be gluten-free?

Yes, the Mediterranean diet can be modified to be gluten-free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. Additionally, fruits like melon and pears, fresh vegetables, legumes, nuts, and seeds are naturally gluten-free options that should feature heavily in this diet. If you are intolerant to dairy or milk, it is possible to opt for lactose-free products. Another option is to have porridge instead.

What are some Mediterranean fruits?

There are many fruits that can be found in the Mediterranean Diet, including apples, grapes (or melons), melons and figs as well as dates and berries. Think of adding fresh fruits to breakfast ideas like smoothie bowls or parfaits for added nutrition. Greek yogurt with dates spread on toast is an excellent choice for breakfast. This provides natural sweetness without the use of processed sugars. Fresh fruit slices over salads can add flavor and nutrition to meals, and can satisfy sweet taste cravings. You can also enjoy healthy snacks like nuts, seeds and almonds. Also, dark chocolate may be a good option for antioxidants. For the authentic flavors of this ancient diet, try the local favorites from countries near the Mediterranean Sea.

Is it OK to consume milk in the Mediterranean diet?

Yes, milk may be allowed in the Mediterranean diet. Low-fat yogurt and low-fat cheese are important components of the Mediterranean diet. They provide calcium and other essential nutrients. It is also nutritious, and milk should be consumed in moderation. You can make delicious dishes with milk, such as oatmeal or smoothies. If possible, look for organic milk to support sustainable farming. Add milk to your breakfast dishes such as smoothie bowls and avocado toast to ensure you get essential vitamins, minerals, and a balanced start every day.

Is the Mediterranean diet expensive to follow?

The Mediterranean diet is affordable and easy to prepare. Many staple foods are found in local grocery stores or farmers' markets. However, shopping for organic products, high-quality proteins, or special items such as extra virgin olive oil can be more expensive. Plan your meals and budget accordingly. It is also a good idea to save money on food by using leftovers or bulk freezing foods such as fish and grains.

Is it possible to use extra virgin olive oil in place of regular olive oil?

You can substitute extra virgin olive oils for regular olive oil in the Mediterranean diet. Extra Virgin Olive Oil is better for its nutritional benefits and higher quality, but regular olive oil is still an option due to its mild flavor. Regular olive oil works well for everyday meals, such as roasting vegetables to stir fry dishes. This option has a lower price point than EVOO, and some say it may be better suited to higher heat applications such as deep frying. However, remember that it does not contain the same nutrients or positive compounds as EVOO, so try to make up for these benefits in other parts of your diet whenever possible.

Is the Mediterranean diet suitable to people with diabetes?

People with diabetes and other medical conditions will benefit from the Mediterranean Diet. This diet emphasizes whole foods and limits refined sugars and carbohydrates. It also focuses more on healthy fats than butter and lard. This helps reduce the risk of developing diabetes in those not yet living with it and controls blood sugar levels for individuals with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! Healthy food options such as switching white bread to whole-grain bread or substituting nuts for crackers in salads can help to create a balanced meal plan that is suitable for managing many health conditions.

What foods are not permitted on a Mediterranean-style diet?

Certain food groups are not included in a Mediterranean diet. For the health benefits associated this dietary style, some foods shouldn't even be eaten. While these foods may be acceptable as part of a healthy diet plan, it is not recommended that you consume them all the time.

Whole-grain breads and starches (such as white bread, sugary breads, and other highly processed baked goods) are not allowed on a Mediterranean food plan. These items may be quickly absorbed by your body as sugars which can lead to weight gain. These items are also less nutritious than whole grain options such as millet or quinoa.

Other sugars also fall within this category. You should limit your intake of sweetened drinks, including soda, teas with added sugars, juices, and other sugary beverages. They won't support weight loss or healthy nutritional profiles.

Red meats as well as processed meats should be avoided in Mediterranean-style meal plans. Red meats as well as processed meats are high in saturated fats. This raises the risk of heart disease and other metabolic syndrome-related illnesses. Because nitrates are associated with cell damage responses in the cells, processed lunchmeat products can increase cancer risk. Avoid eating dairy products as they can contain high amounts of saturated fats.

Finally, fish ought not to be consumed beyond three times per week according to reliable estimates by nutrition experts who advocate for adhering strictly to certain limits depending on the type of fish being served up during mealtime plans - choose wisely which types you consume as some may contain mercury issues which diminish its healthful value impacting its nutritional intake benefits overlooked in most cases otherwise stated upfront when researching general information on particular seafood varieties commonly found strewn across local deli displays seen regularly at markets worldwide today.

Statistics

• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

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• American Heart Association


• What is the Mediterranean Diet?

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• Primary Prevention of Cardiovascular Disease with a Mediterranean Diet

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• Mediterranean Diet

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• The Mediterranean Diet: A transition from an environment-driven food culture to an emerging medical prescription - PMC


• Definition of Mediterranean Diet: A Literature Review. PMC

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet can help improve your health and overall quality of life. This eating approach emphasizes the inclusion of healthy fats, wholegrains, legumes, fresh fruit and vegetables in everyday meals. You can reap the health benefits of eating this way, such as improved blood lipids, better glucose control and reduced risk for certain types and cancers, better cardiac health and cognitive function, and weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Stop eating high-calorie snacks like chips and start substituting for healthy vegetables like hummus, hummus appetizers, or other traditional greens and bean dishes.
2. Learn how to add spices or other sources of nuts, fruits and vegetables to your diet.
3. You can increase your hunger after eating by incorporating legumes and grains.
4. Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
5. Olive oil should be used as the main cooking fat, instead of other oils.
6. For a complete Mediterranean experience, enjoy a red grape occasionally.

If you are willing to make small changes to your daily meals, you can easily adopt Mediterranean eating habits. You will reap the potential health benefits and still enjoy your food. If combined with regular exercise of an average intensity, one can see more dramatic improvements in short-term results as well as long-term benefits on body composition, health status, and even chronic disease prevention.

Resources:

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