Download your FREE 7-Day Vegetarian High Protein

Weight Loss Meal Plan

Invalid email address
Start Today

Supreme Vegetarian Chickpea Salad Sandwich | 23g Protein

Two chickpea salad sandwiches with knife are on a wooden board that is on a marble surface | Hurry The Food Up

This vegetarian chickpea salad sandwich is kind of like a tuna salad, but better because it’s, well, vegetarian.

It’s got 23g of protein, none of the overfishing and is so tasty that it will almost certainly become a staple on your lunchtime circuit.

The texture of the smashed chickpeas emulates the soft, hearty filling of tuna sandwiches.

Chickpeas easily absorb the flavours of seasonings – here, dill, onion powder, salt – for a tasty vegetarian sandwich which will knock the usual cheese and tomato offerings out of the park (for more groundbreaking vegetarian sandwich ideas, check out these!).

What are the health benefits of this chickpea salad sandwich?

Chickpeas, or garbanzo beans if you’re American, offer a number of health benefits that make this sandwich super healthy as well as delicious.

Chickpeas are actually a legume, and one of the most popular at that, often used as a substitute for meat in vegetarian and vegan dishes due to the high levels of protein they contain.

Chickpea salad sandwich ingredients like chickpeas, sour cream, low fat cream cheese, capers, baby spinach, radishes, bread etc. are on a marble surface | Hurry The Food Up
Chickpea salad sandwich ingredients are in the bowl of the food processor | Hurry The Food Up

Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss

  • Ideal for weight loss
  • Easy vegetarian recipes only
  • Automated grocery lists
  • Use on mobile or download as PDF
Invalid email address

Eating plenty of protein helps to keep you feeling full long after the meal has ended, thereby helping to reduce your appetite in between meals.

In fact, a scientific review found that those who ate at least one portion of legumes a day were more likely to lose weight than those who didn’t!

As if that wasn’t already a pretty compelling reason to try this chickpea salad sandwich recipe for lunch this week, chickpeas may also help to combat iron deficiency.

A cup of chickpeas contains 26% of the recommended daily value of iron, which is important for the normal production of red blood cells, as well as vitamin C which helps iron absorption.

Vegetarians and vegans in particular must be careful to keep their iron levels in a healthy range, through eating plenty of plant based proteins.

This sandwich is a great place to start, but check out this vegetarian banh mi sandwich and this lentil quinoa salad for more legume based lunch friendly recipes!

For more healthy vegetarian lunch options, follow our vegetarian weight loss meal plan or our vegetarian high protein meal plan!

Two chickpea salad sandwiches are on a marble surface next to each other | Hurry The Food Up

What else makes this the best chickpea salad sandwich?

Okay, so we’ve focused a lot on the chickpeas in this recipe and with good reason, they’re amazing.

But let’s not forget the support they’re getting from the low fat cream cheese and sour cream they’re mixed with.

These give the chickpeas a creamy, mayo style coating but are much lower in fat than mayo, making them a healthier alternative.

Finally, the radishes in this recipe give this sandwich a peppery, slightly spicy edge.

Try this chickpea salad sandwich and you’ll never be stuck with cheese sandwiches again!

Two chickpea salad sandwiches stacked on top of each other on a marble surface with two radishes next to them | Hurry The Food Up
Chickpea Salad Sandwich
4.86 from 14 votes
Upgrade your vegetarian sandwich offerings with this chickpea salad sandwich! It’s simple and speedy with 23g of protein!
Diet: egg-free
Prep Time:10 minutes
Total Time:10 minutes
Servings:2 servings
Calories:432kcal
Author: Abril Macías

Ingredients

  • 1.5 cup chickpeas, cooked
  • 2 ½ tbsp low fat Greek yogurt
  • 2 ½ tbsp low fat cottage cheese
  • 2 sprigs dill, fresh
  • 1 tsp onion powder
  • 1 ½ tbsp capers
  • 1 tbsp water
  • Salt to taste
  • 1 oz baby spinach
  • 2 radishes
  • 4 slices wholegrain bread (or ciabatta/baguette)

Instructions

  • In the bowl of the food processor add the chickpeas, Greek yogurt, cottage cheese, dill leaves, onion powder, capers, water and salt. Process until it’s semi smooth, and has some small chunks of chickpea. Taste and add more salt if necessary.
    1.5 cup chickpeas, cooked, 2 ½ tbsp low fat Greek yogurt, 2 ½ tbsp low fat cottage cheese, 2 sprigs dill, fresh, 1 tsp onion powder, 1 ½ tbsp capers, 1 tbsp water, Salt to taste
    Chickpea salad sandwich ingredients are in the bowl of the food processor | Hurry The Food Up
  • Slice radishes.
    2 radishes
  • Divide the bread for two servings and toast if you wish to.
    4 slices wholegrain bread
  • Fill bread with chickpea salad, sliced radish, and baby spinach.
    1 oz baby spinach
    Two chickpea salad sandwiches are on a marble surface next to each other | Hurry The Food Up

NOTES

  • Tips: I would definitely use wholegrain bread! Keep the filling and the bread separate if you plan to eat it more than a couple of hours after making.
  • Make-ahead? Yes, just keep filling and bread separate.
  • Freezable? Yes, but freeze bread and filling separately.
 
Looking for more delicious lunches?

Nutrition

Nutrition Facts
Chickpea Salad Sandwich
Amount per Serving
Calories
432
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
1
g
Cholesterol
 
2
mg
1
%
Sodium
 
1109
mg
48
%
Potassium
 
627
mg
18
%
Carbohydrates
 
61
g
20
%
Fiber
 
13
g
54
%
Sugar
 
10
g
11
%
Protein
 
23
g
46
%
Vitamin A
 
1436
IU
29
%
Vitamin C
 
7
mg
8
%
Calcium
 
217
mg
22
%
Iron
 
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

If you liked this why not also check out this amazing vegetarian coronation chicken baguette!

Comments

Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating




6 comments
  1. Due to my husband’s aversion to yogurt and cottage cheese (bummer!), I pureed all ingredients except chickpeas first, then added chickpeas and gave them a quick spin to chop slightly. I ended up with a hummus-like dip, but it was a happy accident for me. With a squeeze of lemon juice, it makes a delicious high protein hummus!

    I think there could be lots of possibilities for flavor options, too!

    1. Haha, glad it worked out well anyway! Agreed, there is a certain hummus-like taste to it (not a bad thing D). And yes, lots of extra options too. I’m glad you both enjoyed it!

  2. 5 stars
    Delicious! This is one of the best tasting vegetarian sandwich fillings I have ever tried!
    I added 1/4 c. diced onion and celery, used dried dill and another tablespoon or two of water. I mashed the chickpeas and capers instead of using a blender and refrigerated the salad for an hour before using.
    Served the first time in a pita, second time open face on whole grain toast topped with thinly sliced radish and cucumber.
    No more smelly tuna for me!

    1. Hi Patty – awesome!! I’m really glad you found it and love it so much. I do too! Your additions sound very tasty as well. No more smelly tuna indeed!

  3. 4 stars
    Pretty good recipe but very dry mix. Would be fantastic as a hummus type dip, not sure if I like it in a sandwich.

    1. Give it a try Sheena! In my humble opinion it’s amazing in a sandwich! This one has become a firm fave 🙂