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Home » Recipes » Vegan Lunch Recipes

Vegan Smashed Chickpea Salad [Sandwiches, Wraps, Dip]

Published: Aug 4, 2022 by Toni · This post may contain affiliate links

416 shares

This easy smashed chickpea salad is a hearty, healthy, inexpensive, and tasty plant-based alternative to tuna salad or egg salad for sandwiches, wraps, and crackers. Perfect for meal prep, picnics, and potlucks too! Plus it's ready in just 10 minutes!

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completed Vegan Chickpea Salad Sandwich on a white surface

Quick and Versatile Smashed Chickpea Salad

This smashed chickpea salad falls somewhere between a plant-based chickpea ‘tuna’ salad, ‘chicken’ salad, or chickpea ‘egg’ salad, but made 100% plant-based and is perfect for enjoying in vegan chickpea salad sandwiches, wraps, pita bread, or even scooped up with crackers!

By smashing chickpeas with ingredients like vegan mayo, pickles, red onion, and mustard, this vegan chickpea salad is a wonderful combination of textures and flavors. In terms of texture, the smashed chickpeas are creamy yet sturdy, with added crunchiness from the onion, celery, and pickles. Meanwhile, the flavor is a deliciously moreish combination of sweet, savory, tangy, and salty flavors that are easily adaptable to your liking.

While this carefully chosen combination of flavors and textures will impress even meat eaters and keep you satisfied until your next meal, it only takes 10 minutes to prepare! Once prepared, this meal-prep-friendly chickpea ‘tuna’ salad will store for up to four days in the fridge. These vegan chickpea salad sandwiches are also loaded with plant-based protein, fiber, and plenty of other micronutrients.

The Ingredients

At its most basic, the smashed chickpea salad contains just 6 ingredients, or 7 when making them into sandwiches.

ingredients for Vegan Chickpea Salad Sandwich measured out against a white surface
  • Bread: I like sturdy slices of bread like sourdough OR soft, pillowy seeded bread for this chickpea salad sandwich. Use your favorite sandwich bread – white, brown, whole grain, gluten-free bread, etc.
  • Chickpeas: I use canned chickpeas (garbanzo beans). Use low-sodium if preferred.
  • Vegan mayo: Use store-bought or homemade vegan mayo.
  • Mustard: Regular yellow mustard is all you need for this chickpea tuna salad, though Dijon mustard is great, too.
  • Red onion: I like the color and flavor of red onion, though yellow onion or shallots (milder) will also work. If you prefer a subtle flavor, try green onion.
  • Celery: For added crunch.
  • Pickles: Finely diced dill pickled adds a wonderful sweet and sour tang to the smashed chickpea salad. Sweet relish may also work.

If you’d prefer more tanginess, you could also add a small amount of pickle juice or lemon juice.

  • Salad veggies: (optional) I like to boost my chickpea salad sandwiches further by adding diced tomatoes and shredded Romaine lettuce to the salad or sliced tomatoes and lettuce leaves as optional salad fillings.
  • Salt & black pepper: Added to taste. Celery salt would work in place of regular salt, too.

To make it taste even more like a chickpea 'egg' salad, adding a tiny pinch of black salt (Kala Namak) will add an ‘eggy’ flavor (and smell).

What Else Could I Add?

You can easily tweak the color, texture, and flavor of this recipe based on whether you want something similar to chickpea tuna salad, chickpea egg salad, or something entirely unique.

To Add to The Chickpea Salad

  • Fresh herbs: Minced parsley works particularly well in this smashed chickpea salad, though fresh dill is also great for either an ‘egg’ or ‘tuna’ chickpea salad.
  • Garlic and onion powder: Added to taste. I recommend starting with ¼ teaspoon each of onion powder and garlic powder, then adjusting.
  • Red pepper flakes: To add some heat to the vegan tuna chickpea salad. Hot sauce could also work.
  • Paprika: Regular or smoked, about ¼ teaspoon (but adjust for taste).
  • Turmeric: Just a small amount will give the vegan chickpea egg salad more of an 'eggy' yellow color if desired.
  • Shredded carrot: This will add extra texture and color. I like using the smallest hole on my box grater for a subtle texture.
  • Capers: To add more of a briny flavor when wanting to make this like a chickpea tuna salad sandwich.
  • Sunflower seeds: Or pine nuts, toasted, to add crunch and subtle nutty flavor.

Other Sandwich Toppings

  • Avocado: Add it as slices or mashed to the chickpea sandwich.
  • Cucumber: Sliced cucumber will add fresh crunchiness to the chickpea salad sandwiches.
  • Radish: Thinly sliced for crunch and its peppery flavor.
  • Roasted red peppers: Either homemade or jarred (pat them dry first) for a sweet, savory, smoky addition to the vegan chickpea salad sandwich.
  • Black olives: Halved or sliced.
  • Spreads: There are several ingredients you could spread beneath the chickpea sandwich spread for added flavor.
    • Vegan cream cheese
    • Hummus
    • Pesto
    • Avocado cream
  • Leafy greens: Instead of lettuce, you could spread the chickpea mixture over a bed of spinach or arugula. Micro herbs and micro greens like sprouts would also work in these chickpea salad sandwiches.

I’m also guilty of sneaking some potato chips into sandwiches for extra crunch!

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How to Make Chickpea Salad Sandwiches?

  • 1) First, drain and rinse the chickpeas and finely dice the various ingredients (red onion, celery, dill pickles). You can also chop the tomatoes and lettuce if using.
  • 2) Then, mash the chickpeas with a potato masher or fork in a large bowl to a slightly chunky consistency.
process shot of mashing chickpeas in a white bowl
process shot of mashing chickpeas in a white bowl

You could also use a food processor, but be careful not to over-process the chickpea sandwich spread into a textureless paste.

  • 3) Add the vegan mayonnaise, mustard, diced veggies, and salt and pepper (added to taste), and mix well.
process shot of adding vegan mayo to bowl of mashed potatoes
process of adding additional ingredients for a vegan chickpea salad sandwich in a white bowl
process of mixing additional ingredients for a vegan chickpea salad sandwich in a white bowl

You can either add the tomato and lettuce directly to the smashed chickpea mixture OR use thin slices of tomato and lettuce to layer into the sandwich beneath it.

  • 4) To assemble the vegan chickpea salad sandwiches, divide and spread the smashed chickpea salad between four sandwiches (butter them (with vegan butter) first if preferred), then top, slice in half, and enjoy!

You can enjoy the chickpea sandwiches alone or pair them with the simple side salad of your choice, like this vegan Greek salad.

FAQs

Can I substitute the mayonnaise?

Tahini may work but will create a different, slightly bitter flavor. Hummus is another option that isn’t as creamy.

Plain vegan yogurt could also work, though I haven’t tried it. I recommend adding extra tang with lemon juice or pickle juice (and extra salt) if needed.

Can you freeze the smashed chickpea salad?

I haven’t tried it, though I imagine the texture would change upon thawing, so I don’t recommend it.

Top Recipe Tips and Notes

  • For softer chickpeas: You can simmer canned chickpeas for a short while (about 10 minutes) until they break down for a softer consistency.
  • Adjust the texture: How much you mash the chickpeas is up to you as long as it’s done enough to hold together. The amount of vegan mayo is also adjustable based on how dry vs. creamy you wish it to be.
  • If using dried chickpeas: Cook them until they are soft and start to fall apart. You may also need extra vegan mayo, as they tend to be drier.
  • Finely dice the veg: To mix effortlessly into the chickpea tuna salad.
  • Use raw or toasted bread: I swap it up depending on whether I want a softer or crunchier sandwich on any day.

Storage Instructions

Make ahead: This smashed chickpea salad is a great vegan meal prep recipe. Once prepared, you can store it in an airtight container in the fridge for up to 4 days.

Store: Once assembled, I love to eat the chickpea sandwiches immediately. However, any leftovers can be wrapped tightly and stored in the refrigerator for another day or two. I try not to leave them too long, as the bread can become soggy.

More Vegan Light Bites

  • Chickpea and Walnut Meat Tacos [Walnut Chorizo Tacos]
  • Vegan Tostadas [Jackfruit Carnitas Tostadas]
  • Air Fryer Nachos [Vegan Black Bean Nachos]
  • The Best Air Fryer Potato Wedges
  • Vegetable Fajita Tacos

If you try this easy vegan chickpea salad sandwich recipe, I’d love to know what you think in the comments below. I’d also really appreciate a recipe card rating!

Photos by Alfonso Revilla

completed Vegan Chickpea Salad Sandwich on a white surface

Vegan Smashed Chickpea Salad [Sandwiches, Wraps, Dip]

Toni
This easy smashed chickpea salad is a hearty, healthy, inexpensive, and tasty plant-based alternative to tuna salad or egg salad for sandwiches, wraps, and crackers. Perfect for meal prep, picnics, and potlucks too! Plus it's ready in just 20 minutes!
5 from 87 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 0 minutes mins
Total Time 10 minutes mins
Course lunch
Cuisine American
Servings 4
Calories 432 kcal

Equipment

  • measuring spoons
  • measuring cups
  • large bowl

Ingredients
  

  • 30 ounces of garbanzo beans drained and rinsed
  • 3 tablespoons vegan mayo
  • ½ tablespoon classic mustard
  • ¼ cup of diced red onion
  • ¼ cup of diced celery
  • 2 tablespoons of diced dill pickles
  • ½ cup diced tomatoes optional
  • ¾ cup shredded romaine lettuce optional
  • Salt and freshly ground pepper to taste
  • 8 slices of bread

Instructions
 

  • In a large bowl, mash the garbanzo beans with a potato masher or fork.
  • Add the mayo, mustard, onion, celery, pickles, tomatoes (if using), lettuce (if using), salt, and pepper, and mix together thoroughly.
  • Add the chickpea mixture between two slices of bread to make a sandwich, repeat until all the bread is used and you have four sandwiches.

Notes

  • For softer chickpeas: You can simmer canned chickpeas for a short while (about 10 minutes) until they break down for a softer consistency.
  • Adjust the texture: How much you mash the chickpeas is up to you as long as it’s done enough to hold together. The amount of vegan mayo is also adjustable based on how dry vs. creamy you wish it to be.
  • If using dried chickpeas: Cook them until they are soft and start to fall apart. You may also need extra vegan mayo, as they tend to be drier.

Nutrition

Calories: 432kcalCarbohydrates: 62gProtein: 20gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gSodium: 721mgPotassium: 746mgFiber: 17gSugar: 12gVitamin A: 904IUVitamin C: 7mgCalcium: 127mgIron: 7mg
Did you make this recipe?Mention @foodsharingvegan on Instagram!

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Reader Interactions

Comments

    5 from 87 votes (70 ratings without comment)

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    Recipe Rating




  1. Alexandra says

    August 04, 2022 at 7:08 am

    5 stars
    I am a huge fan of chickpeas, and this sandwich is such a delicious way to enjoy them. Great flavours and textures - my kind of lunch!

    Reply
    • Andrea says

      August 08, 2022 at 2:00 am

      I'm a big fan of chickpeas too and this sandwich just hits the spot!

      Reply
  2. Keri says

    August 04, 2022 at 12:20 pm

    5 stars
    Im loving this veganized version of a tuna sandwich. The texture is divine, and I love the addition of the pickles. Yum!

    Reply
    • Andrea says

      August 08, 2022 at 2:00 am

      It's so spot on and flavorful!

      Reply
  3. Kayla DiMaggio says

    August 04, 2022 at 3:06 pm

    5 stars
    This smashed chickpea sandwich was so delicious! I loved how easy it was to make and it was the perfect hearty lunch!

    Reply
    • Andrea says

      August 08, 2022 at 2:01 am

      Agreed! So delicious and perfect for a quick and nutritious lunch!

      Reply
  4. Nora says

    August 04, 2022 at 5:55 pm

    5 stars
    This sandwich looks like fun! Fun making and eating it! Will give it a try this weekend! Thanks for the idea!

    Reply
    • Andrea says

      August 08, 2022 at 2:01 am

      Hope you enjoy it! It's a yummy one!

      Reply
  5. Jacqui says

    August 04, 2022 at 7:35 pm

    5 stars
    This is insanely good and my new go to lunch!

    Reply
    • Andrea says

      August 08, 2022 at 2:01 am

      I'm with you! It's soooo delicious!

      Reply
  6. Nancy says

    August 04, 2022 at 8:27 pm

    5 stars
    I love this tasty chickpea Sammy. It is perfect for meal prep too

    Reply
    • Andrea says

      August 08, 2022 at 2:02 am

      Definitely! So yummy and easy to enjoy all week long!

      Reply
  7. Agnieszka says

    August 06, 2022 at 3:24 am

    5 stars
    Great chickpea salad recipe! Turned out better than I expected!

    Reply
    • Andrea says

      August 08, 2022 at 2:04 am

      So glad you enjoyed it! It's a great filling sandwich!

      Reply
  8. Teodora says

    August 07, 2022 at 11:52 am

    5 stars
    Great idea for takeaway lunch! Healthy, nutritious, and tasty!

    Reply
    • Andrea says

      August 08, 2022 at 2:07 am

      Yesss! I love it on the go! So easy and so delicious!

      Reply
  9. Jan says

    August 07, 2022 at 11:10 pm

    5 stars
    made these for a picnic on the weekend. We all thoroughly enjoyed them, thank you

    Reply
    • Andrea says

      August 08, 2022 at 2:09 am

      So glad everyone enjoyed this salad! It's always a winner at my house too!

      Reply
  10. Gina H. says

    August 09, 2022 at 4:09 pm

    5 stars
    My go-to lunch recipe that never fails. Such a great sandwich for a picnic, too!

    Reply
    • Andrea says

      August 14, 2022 at 9:04 pm

      Forever a winner for an easy and delicious lunch!

      Reply
  11. Bea Buono-Core says

    August 15, 2022 at 1:18 pm

    5 stars
    Super delicious and easy-to-make sandwich! Love it 🙂

    Reply
    • Andrea says

      August 20, 2022 at 9:54 pm

      Definitely my kind of sandwich!

      Reply
  12. Janaye says

    August 21, 2022 at 3:06 am

    5 stars
    Love this salad goes well with everything and easy to make

    Reply
    • Andrea says

      August 25, 2022 at 3:10 am

      Yessss - so easy to incorporate with so many meals!

      Reply
  13. Jenn says

    January 26, 2023 at 12:33 am

    5 stars
    SO SIMPLE!

    Reply
    • Andrea says

      January 26, 2023 at 4:43 am

      Yesss - gotta love the simple recipes!

      Reply
  14. Nora says

    January 26, 2023 at 6:28 pm

    5 stars
    You are right! Looks like a tuna salad! Can't wait to taste it!

    Reply
    • Andrea says

      February 06, 2023 at 3:16 am

      Let us know what you think! It's a yummy one!

      Reply
  15. nancy says

    January 28, 2023 at 5:50 pm

    5 stars
    this is so versatile - i add this smashed chickpea salad to everything!!

    Reply
    • Andrea says

      February 06, 2023 at 3:17 am

      It really does go well with so many dishes!

      Reply
  16. De says

    February 02, 2023 at 6:24 pm

    5 stars
    Delicious! Even my husband who is a definite meat eater loved it!

    Reply
    • Andrea says

      February 06, 2023 at 3:30 am

      That's so awesome to hear that he enjoyed it too!

      Reply
  17. Ada Vinas says

    April 25, 2023 at 12:02 am

    5 stars
    Oh my!! I didn't even notice the difference, it tastes just like tuna; maybe even better! I literally just finished enjoying and HAD to write a review. I did alter the recipe a bit but that's the beauty right? You use the recipe as a foundation and add a little twist. 🙂 Instead of: celery (I'm allergic) I used chopped bell peppers (red and green), pickles I used chopped banana peppers, regular mustard I used dijon. I also added chopped cilantro and green onions. I put it on a multigrain flatbread wrap and it was perfection! Thank you for this recipe! 🙂

    Reply
    • Andrea says

      May 08, 2023 at 3:23 am

      So glad you enjoyed this recipe! It's such a spot on vegan replica! Love your subs and additions!

      Reply

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