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Supreme Vegetarian Chickpea Salad Sandwich | 20g Protein

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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 20g 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.

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

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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
5 from 1 vote
Upgrade your vegetarian sandwich offerings with this chickpea salad sandwich! It’s simple and speedy with 20g of protein!
Prep Time:10 minutes
Total Time:10 minutes
Servings:2 servings
Calories:481kcal
Author: Abril Macías

Ingredients

  • 9 oz chickpeas, cooked (~1 can, 15oz/425g)
  • 2 ½ tbsp sour cream
  • 2 ½ tbsp low fat cream cheese
  • 2 sprigs dill, fresh
  • 1 tsp onion powder
  • 1 ½ tbsp capers
  • 1 tbsp water
  • ½ tsp salt
  • 1 oz baby spinach
  • 2 radishes
  • 9 oz ciabatta bread

Instructions

  • In the bowl of the food processor add the chickpeas, sour cream, cream 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.
    9 oz chickpeas, cooked, 2 ½ tbsp sour cream, 2 ½ tbsp low fat cream cheese, 2 sprigs dill, fresh, 1 tsp onion powder, 1 ½ tbsp capers, 1 tbsp water, ½ tsp salt
  • Slice radishes.
    2 radishes
  • Divide the bread for two servings and toast if you wish to.
    9 oz ciabatta bread
  • Fill bread with chickpea salad, sliced radish, and baby spinach.
    1 oz baby spinach

NOTES

Looking for more delicious lunches?
Bright and flavourful Tomato Avocado Toast
Incredibly tasty and healthy Chickpea Flour Pancake #3
Super Sandwich Vegetarian Banh Mi
Big brunch healthy Huevos Rancheros
High Fibre Avocado Citrus Salad
 

Nutrition

Nutrition Facts
Chickpea Salad Sandwich
Amount per Serving
Calories
481
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
19
mg
6
%
Sodium
 
1813
mg
79
%
Potassium
 
351
mg
10
%
Carbohydrates
 
81
g
27
%
Fiber
 
8
g
33
%
Sugar
 
2
g
2
%
Protein
 
20
g
40
%
Vitamin A
 
1569
IU
31
%
Vitamin C
 
6
mg
7
%
Calcium
 
110
mg
11
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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