Chickpea Salad or Sandwich Spread (a plant-based classic)

If you’ve been enjoying a plant-based repertoire for a while, you may have your favorite version of this chickpea salad recipe. But if you’re a newbie or an omnivore, the idea of making a hearty sandwich spread from chickpeas might be new to you. It’s just as good dolloped onto salad greens as it is as a spread on fresh bread.

Dianne Wenz, who contributed this recipe writes: “A few years ago, I did a back-to-school cooking demo at a local store and I made this recipe. It makes a quick-and-easy lunch, and it’s easy to hide veggies from picky kids in the mix.

It was a big hit at the demo. I even overheard a man in the parking lot telling his wife that she should have tried it. You should try it, too! To give this more of a ‘chicken salad’ rather than a ‘tuna’ feel, omit the seaweed flakes and use two teaspoons of dried dill.”

We love chickpeas!

Even those who aren’t keen on beans might make an exception for versatile, tasty chickpeas, a.k.a. garbanzos. Americans have come to appreciate them in popular Middle Eastern, Indian and Mediterranean dishes.

If chickpeas have any drawback, it would be their long cooking time—up to three hours. In this case, the canned version has a definite advantage. Of course, if you have an Instant Pot® or pressure cooker, that’s a different story.

Chickpeas are a rich source of nutrients. A cup boasts an impressive 14.5 grams of protein, 12 grams of fiber, and is a good source of vitamins and minerals, notably, folate and iron. Here’s a full view of their nutrition profile.

Ingredients for Chickpea Salad and Sandwich Spread

• Chickpeas (cooked, 1 1/2 cups; or one 15-ounce can)
• Vegan mayonnaise
• Lemon juice (from 1 fresh, or bottled)
• Yellow mustard
• Celery (2 stalks)
• Scallions (green onions; 2)
• Carrot (1 small)
• Red bell pepper (about 1/4 of a pepper)
• Seaweed flakes
• Dried dill
• Sea salt

Recipe and photo reprinted with permission from What’s for Lunch, © 2016 by Dianne Wenz. 

Explore more …

• Barbecue-Flavored Chickpea Pita Sandwich
• Tasty, Easy Chickpea Recipes
• Ridiculously Easy “Tofuna” – Tofu Salad or Sandwich Spread
• Carrot Chickpea Salad with Olives & Parsley
• Bean Salad Recipes

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Yield: 4

Chickpea Salad or Sandwich Spread

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This easy chickpea salad recipe is just as good dolloped onto salad greens as it is as a spread on fresh bread.

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

• 1 1/2 cups cooked chickpeas, or one 14-ounce can (drained and rinsed)
• 1/2 cup vegan mayonnaise
• 1 Tbsp lemon juice
• 1 Tbsp yellow mustard
• 1/4 tsp sea salt
• 2 celery stalks, diced
• 2 scallions, thinly sliced
• 1 small carrot, diced
• 1/4 cup red bell pepper, diced (about 1/4 of a pepper)
• 1 teaspoon seaweed flakes
• 1 teaspoon dried dill

Instructions

1. Coarsely mash the chickpeas (by hand with a potato masher, or pulse for a few seconds in a food processor).
2. Add all of the remaining ingredients and mix together.
3. If time allows, chill for a few hours so the flavors can mingle. Adjust seasonings to taste if need be. Serve as a salad or on sandwiches. 

Nutrition Information:

Amount Per Serving: Trans Fat: 0gCholesterol: 0mg

Nutrition data is always an estimate depending on program used to calculate and exact products used.

See more sandwiches & wraps.