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 (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.

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!

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!

Chickpea Salad Sandwich

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4.88 from 8 votes

Upgrade your vegetarian sandwich offerings with this chickpea salad sandwich! It’s simple and speedy with 20g 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 Greek yogurt (~2%)
• 2 ½ tbsp low fat cottage 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
• 4 slices wholegrain bread (or ciabatta/baguette)

US CustomaryMetric

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 Greek yogurt, 2 ½ tbsp low fat cottage 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.
  4 slices wholegrain 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

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.

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