vegan food blog

chickpea salad sandwiches

chickpea salad sandwiches

Sandwich fillings are kind of difficult with a vegan diet, I’m not a fan of eating a sandwich with only cold veggies (sad and NOT filling).  This chickpea salad recipe is our solution to the vegan sandwich conundrum, a flavourful and filling salad that tastes similar to a potato salad.

Fair warning, this sandwich will definitely give you bad breath!

Let’s talk about bread.  I am a huge fan of super dense/seedy whole wheat bread, but I have some specific criteria when picking out bread at the grocery store.

#1 – Read the ingredients list and look for “whole wheat” in the first few ingredients.  This one area where companies like to get tricky in the advertising by throwing around words like “multigrain” or “100% wheat” on the front of the packaging to distract you from the fact that the bread is made out of refined grains.

#2 – Do some math.  I look at the ratio of grams carbohydrate: grams fibre.  My cutoff point is 5.

The bread we used in this recipe, Silver Hills, has 18 grams carbs:4 grams fibre per slice, giving a carb:fibre ratio of 4.5.  This ratio gives you an idea of how refined the bread is, as a product becomes more processed the fibre per gram carbohydrate will decrease (For example, each slice of white wonder bread has 30g carbs and 1 gram fibre).

Yields: 8 sandwiches

Ingredients:

  • 1 can chickpeas, drained and rinsed (540mL, 19 fl. oz)
  • 2 celery stalks, minced (1 cup)
  • 4 small radishes, minced (1/2 cup)
  • 1/4 large red onion, minced (1/2 cup)
  • 3 dill pickles, minced (2/3 cup)
  • 2/3 cup vegan mayonnaise
  • 1 tbsp lemon zest
  • 1 tbsp lemon juice
  • 1 tsp old bay seasoning
  • 2 tsp nutritional yeast
  • 1 tsp mustard
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 2-3 tbsp fresh dill, chopped (can also sub dried dill, just use 1-1.5 tbsp)
  • whole wheat bread, we prefer Silver Hills brand
  • any sandwich toppings you enjoy, I recommend green leaf lettuce

Directions:

1.Drain and rinse the canned chickpeas, place in a medium-size bowl and use a fork to mash the chickpeas into smaller pieces.

2.Add minced celery, radishes, red onion, and pickles. Adjust amounts of onions and pickles to your personal taste.

3. In smaller bowl/measuring cup, measure vegan mayo.  Add all remaining ingredients to the mayo and stir well to mix in the spices and dill.  Add mayo-mixture to the chickpeas and vegetables, using a spatula to mix and evenly distribute the mayonnaise with the vegetables.

4. Now it’s time to make some sandwiches!  Toast your bread of choice and assemble the sandwiches, packing chickpea salad on the bottom piece with crisp lettuce on top.

Notes:

Chickpea salad can be stored in an airtight container in the fridge for up to 4 days.  Do not freeze the mixture.

Make it gluten-free: use your favourite gluten-free bread!

Nutrition info is per 150g of filling and does not include bread.

References:

Nutrition facts from: CRON-O-Meter