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–+ servings

Chickpea Salad Sandwich

Mackenzie Burgess, RDN
This Chickpea Salad Sandwich calls for just a few simple ingredients and comes together in 15 minutes or less. As a registered dietitian, I love how this recipe is packed with plant-based protein and is perfect for meal prep. Plus, you get to customize with crunchy add-ins like celery and bell peppers, sweeter add-ins like grapes and apples, or nutty add-ins like almonds and pecans.
4.80 from 5 votes
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Prep Time 15 minutes
Total Time 15 minutes
Servings 4 servings (½ cup per serving)
Calories 508 kcal

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Ingredients
  

Salad Ingredients:

  • 2 cups chickpeas, about 2 - 15 ounce cans
  • 1 small ripe avocado, seeded and peeled*
  • ¼ cup light mayonnaise or plain Greek yogurt
  • 1 cup add-ins of your choice, chopped into small pea-sized pieces (celery, red onion, red pepper, cucumber, tomatoes, grapes, apples, sliced almonds, pecans, dried cranberries, etc.)
  • 2 tablespoons chopped fresh herbs of your choice, (dill, thyme, chives, oregano, cilantro, etc.)
  • 1 tablespoon lemon or lime juice
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper

Base of your choice:

  • Whole grain toast
  • Croissants
  • Bagels or bagel thins
  • Crackers or crispbread
  • Pita
  • Tortilla wrap
  • Lettuce cups or leafy greens
  • Stuffed into bell peppers halves
  • Over tomato slices

Instructions
 

  • In a medium bowl, mash together avocado and chickpeas with a fork or potato masher until combined and slightly chunky.
  • Stir in mayonnaise or Greek yogurt, add-ins, lemon juice, salt, pepper, and any optional seasonings. Mix until well combined.
  • Taste and adjust seasonings as needed.
  • Serve salad mixture on any base of your choice. If making a sandwich, it’s especially great with lettuce and tomato on it too!
  • Store salad leftovers in an airtight container in the fridge for up to 4 days.

Video

Notes

*Avocado Note: If skipping the avocado, substitute it with an additional ¼ cup mayonnaise or plain Greek yogurt (for a total of ½ cup mayo or yogurt).
Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for Greek yogurt, cucumbers, and dill. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

Serving: 1/2 cupCalories: 508kcalCarbohydrates: 67gProtein: 16gFat: 22gSaturated Fat: 2gPolyunsaturated Fat: 8gSodium: 680mgPotassium: 684mgFiber: 15gSugar: 9gCalcium: 112mgIron: 2mg
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