The secret ingredient is chickpeas and when combined with a few other ingredients it makes an irresistible sandwich filling.
Chickpeas make for a nice lunchtime meal reminiscent of a chicken salad sandwich. Swap yogurt for mayonnaise for a lighter weight and a hit of gut-friendly probiotics.
Zesty and Herby have a great idea for a healthy lunch, but it also works well as a side. It's so fast, you have no excuse not to.
Chickpea salad sandwich
A vegetarian riff on a classic chicken salad sandwich, this version of chickpeas is a breeze for lunch. Use yogurt instead of mayonnaise for a healthy probiotic hit. Top a sandwich with red leaf lettuce, sprouts, or thinly sliced cabbage - your choice! Or skip the bread altogether and enjoy it on top or alongside a green salad. Quick, easy, and delicious.
- 1 can (15.5 oz.) Chickpeas, drained and rinsed
- 1 stalk celery, minced (about ½ cup)
- ½ cup fresh, leafless parsley, almost chopped
- 2 tablespoons mayonnaise (preferably made with avocado oil or olive oil), plus more for serving
- 1 small shallot (about 1 oz.), Finely chopped (about 2 tablespoons)
- 1½ tablespoons fresh lemon juice (from 1 lemon)
- ½ teaspoons Dijon mustard, plus more for serving
- ½ teaspoon fine sea salt Freshly ground black pepper
- 4 slices of whole wheat bread
- 7 grains or sourdough bread, toasted
- 2 leaves of red leaf lettuce
How to do it
Mash the chickpeas in a large bowl with a fork. Add the celery, parsley, mayo, shallot, lemon juice, Dijon, salt, and several black peppercorns.
Spread 1 side of the toast slices with the desired amount of mayonnaise and Dijon. Place 1 lettuce leaf on each of the 2 slices of bread. Top with the chickpea salad and top with the remaining bread slices.
Whether you have your chicken or tuna salad in a wrap or sandwich, there's no denying that it's a classic lunchtime staple for many. The fact that it's an easy and healthy lunch idea is already a huge win, but wait until you try it.
Chickpeas, the legume with a firm and creamy texture when minced, are crushed and mixed with a mixture of celery, shallots and parsley. Celery is the non-negotiable crunchy vegetable this salad needs to replicate the classics. The creaminess is in favor of the mayonnaise, but to keep it lean, the yogurt works the same and the djon mustard comes out with a little spread.
This convenient lunch option doesn't stop there. Skip the bread and take it to summer picnics for a salad that won't wilt. While we're on the chickpea love boat, keep your fridge stocked with hummus for when you're craving a snack, or as a simple creamy base for grilled chicken or steak. They are all wonderful reasons why you should always have a can of chickpeas in your pantry. They are a practical ingredient for healthy meals.
By Ananda Eidelstein
Original recipe (in English)