Smashed Chickpea Salad Sandwiches
Mashed chickpeas mixed with a lemony yogurt or mayonnaise dressing, crunchy celery, red onion, a little mustard and fresh herbs make a hearty sandwich filling that is ready in ten minutes. Pile it onto toasted whole-grain bread with lettuce and tomato for a quick lunch that needs no cooking.
Think of it as a vegetarian take on egg or tuna salad. The chickpeas give it a creamy, slightly chunky texture, and because canned chickpeas keep for a long time, it is a good back-pocket lunch when the refrigerator is low.
Getting the texture right
A fork gives a rustic, chunky texture; a potato masher is quicker for a full can. Leave some whole or half chickpeas for bite. If the mixture seems dry, add another spoonful of yogurt or a splash of pickle brine, which adds flavor at the same time. If it is too wet, stir in a few more mashed chickpeas or a tablespoon of sunflower seeds.
Smashed Chickpea Salad Sandwiches
Ingredients
Method
- Put the chickpeas in a bowl and mash with a fork or potato masher until most are broken up but some texture remains.
- Add the yogurt or mayonnaise, lemon juice and mustard and stir until creamy.
- Fold in the celery, onion, pickles and herbs. Season with salt and pepper and taste.
- Spread the filling on four slices of toast. Top with lettuce, tomato and cucumber, then the remaining toast. Cut in half and serve.
Notes
- Pat the chickpeas dry after rinsing so the filling is not watery.
- For a smoother filling, pulse the chickpeas briefly in a food processor.
Packing it for lunch
The filling keeps well, but bread does not like sitting in it. Pack the chickpea salad in a small container and the toasted bread, lettuce and tomato separately, then assemble just before eating. Alternatively, spoon it into large lettuce leaves for wraps, or into a whole-wheat pita lined with greens, which holds up better than sliced bread.
More ways to flavor it
For a curried version, add 1/2 teaspoon curry powder, a handful of raisins or chopped apple and toasted almonds. For a Mediterranean twist, use chopped olives, sun-dried tomatoes and basil. Mashed avocado can replace the yogurt or mayonnaise for a dairy- and egg-free filling.
Why chickpeas work so well
Canned chickpeas are inexpensive, keep for a long time and need no cooking, which makes them one of the most useful pantry staples. Once mashed, they have a creamy texture that holds dressings well, while still leaving some bite. They also carry other flavors easily, so the same base can be seasoned in many different ways.
Look for cans labeled low-sodium if you prefer to control the salt yourself, and always rinse the chickpeas to remove the starchy canning liquid. That liquid, called aquafaba, can be saved and used as an egg-white substitute in baking.
Storage
Refrigerate the filling in a sealed container for up to 4 days. Assemble sandwiches just before eating so the bread stays crisp.
FAQ
Can I use home-cooked chickpeas?
Yes. Use about 1 1/2 cups of cooked, cooled chickpeas.
Is it served cold?
Yes, cold or at room temperature. It can also be used in a grilled sandwich with cheese.
How do I make it more filling?
Add sliced avocado, a few sunflower seeds or serve with a cup of soup.
Ingredient swaps
- Use white beans instead of chickpeas.
- Use mashed avocado or vegan mayonnaise for a vegan version.
- Add capers or chopped olives in place of pickles.
- Serve on crackers, in a wrap or over salad greens.
This recipe is for general cooking information only and is not medical or nutrition advice. See our Disclaimer and Image Credits.
