Chickpea Salad Sandwich
Diet Category: Vegan • Vegetarian • Plant-Based • Dairy-Free • High-Fibre • Whole-Grain • Lunch
Introduction
This easy Chickpea Salad Sandwich is a satisfying plant-based lunch made with creamy mashed chickpeas, crunchy celery, fresh dill, Dijon mustard and lemon juice. Layered onto toasted whole-grain bread with vegan mayonnaise, crisp lettuce, red onion and juicy tomato, it's a delicious meat-free alternative to traditional sandwich fillings.
Chickpeas provide plant-based protein and plenty of fibre, while olive oil adds predominantly unsaturated fats. Fresh lemon, dill and Dijon mustard create a bright, tangy flavour, and celery adds a satisfying crunch.
Perfect for a vegan lunch, healthy chickpea sandwich or easy plant-based meal prep, the chickpea salad filling can be prepared ahead and refrigerated until you're ready to assemble your sandwiches.
Benefits of the Main Ingredients
Chickpeas
Chickpeas provide an excellent combination of plant-based protein and dietary fibre, helping make this sandwich filling satisfying and substantial. They're also a source of folate, iron, magnesium, phosphorus, potassium and manganese.
Whole-Grain Bread
Whole-grain bread provides complex carbohydrates along with dietary fibre and whole grains. Depending on the variety, it can also contribute plant-based protein, B vitamins, iron, magnesium and other important nutrients.
Extra Virgin Olive Oil
Olive oil provides predominantly monounsaturated fat, particularly oleic acid. Extra virgin olive oil also contains vitamin E and naturally occurring polyphenols and is a characteristic fat source of Mediterranean-style eating.
Celery
Celery adds freshness and crunch to the creamy chickpea filling. It also contributes fibre, vitamin K and naturally occurring plant compounds.
Tomato
Tomatoes provide vitamin C, potassium and carotenoids, particularly lycopene. They also add freshness and moisture to the sandwich without requiring additional sauce.
Red Onion
Red onion adds crunch and a slightly sharp flavour that contrasts with the creamy chickpea mixture. It also contains naturally occurring flavonoids, including quercetin.
Fresh Dill
Fresh dill adds a distinctive aromatic flavour that works particularly well with lemon and mustard. It also provides small amounts of vitamin C, vitamin A precursors and other plant compounds.
Lemon Juice
Lemon juice provides acidity and freshness while supplying vitamin C. Consuming vitamin C alongside chickpeas and whole grains can also help improve the absorption of non-haem iron from plant foods.
Dijon Mustard
Dijon mustard adds tanginess and depth to the chickpea filling, helping create plenty of flavour without requiring large amounts of additional fat.
Vegan Mayonnaise
Vegan mayonnaise adds a creamy element to the finished sandwich while keeping it completely egg-free and plant-based. Fat, saturated-fat and sodium content can vary between brands, so the nutritional profile depends on the product chosen.
Lettuce
Lettuce adds freshness, crunch and volume. Nutritional content varies by variety, but darker leafy varieties can provide folate, vitamin K and carotenoid plant compounds.