Smashed Chickpea Salad Sandwich

Name: Smashed Chickpea Salad Sandwich
Prep time: 12 min
Total time: 12 min
Yield: 3 servings
Cuisine: north american
Ingredients: 1 x 400 ml can canned chickpeas (drained, rinsed); 1.5 tbsp olive oil; 1 whole lemon (juiced); 2 tsp dijon mustard; 1 stalk celery (fine dice); 0.25 small red onion (fine dice); 1 handful dill or parsley (chopped); 6 slices whole-grain bread; 1 handful lettuce and tomato (for building)

Chickpeas smashed with lemon, celery, and herbs — the deli salad sandwich, plant edition.

12 mineasy3 servings$north americanVeganVegetarianDairy-freeHigh fiber

Why it earns its place. Ten grams of fiber where tuna salad has none, and the whole thing costs pennies per serving.

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Ingredients · 3 servings

1 x 400 ml cancanned chickpeas — drained, rinsed
1.5 tbspolive oil
1 wholelemon — juiced
2 tspdijon mustard
1 stalkcelery — fine dice
0.25 smallred onion — fine dice
1 handfuldill or parsley — chopped
6 sliceswhole-grain bread
1 handfullettuce and tomato — for building

Contains: gluten. Always check labels — brands vary.

Method

Smash chickpeas with a fork — rough, with some whole ones surviving.
4 min
Fold in oil, lemon, dijon, celery, onion, herbs, salt, and plenty of pepper.
3 min
Build sandwiches with lettuce and tomato; press gently and slice.

Nutrition per serving

400calories

14 gprotein

56 gcarbs

13 gfat

11 gfiber

1.5 gsat fat

520 mgsodium

0 gadded sugar

Editorial estimates per serving. Counts 6 different plants toward your weekly variety.

Make it yours

allergyGluten-free bread or lettuce cups

availabilityWhite beans mash even creamier

cultureA spoon of tahini in the smash adds richness (adds sesame)

Storage. The salad keeps 3 days; build sandwiches the day you eat them.

13 min · breakfastApple Cinnamon Porridge 20 min · breakfastBanana Oat Blender Pancakes 25 min · batchBatch Grain Base, Three Ways 15 min · batchBatch Overnight Oats, Five Jars

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