The BEST-EVER Chickpea Salad Sandwich | Healthy 10 Minute Recipe

This Chickpea Salad Sandwich is what healthy comfort food is all about. We’re talking a ton of great flavors, seriously easy to make and all done in about 10 minutes. Serve it next to a handful of chips and a couple ice cold beers for an incredible meal.

To make this recipe, I used jarred chickpeas, which are the same as the canned ones. If you prefer, you can use dried chickpeas. Just soak them in plenty of water overnight and then simmer the following day for 1 to 2 hours or until tender.

What makes this chickpea salad sandwich healthy is using Greek yogurt instead of mayonnaise or sour cream. I used low-fat Greek yogurt, but you can also use full-fat or even non-fat fat. You can veganize this sandwich by using a plant-based yogurt.

TIPS & TRICKS to Make this Recipe: You can serve this chickpea salad sandwich at room temperature or chilled. The chickpea salad will hold for up to 3 to 4 days in the fridge in an airtight container.

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
SPANISH OLIVE OIL
SPANISH CHICKPEAS I USED (10% OFF Your Order with Coupon ONAFORK)

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Watch the Video Below on How to Make this Chickpea Salad Sandwich

5 from 4 votes

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The Ultimate Chickpea Salad Sandwich

Course Main Course

Cuisine Mediterranean

Prep Time 15 minutes

Servings 4

Calories 348 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 8 slices multi grain sandwich bread
• 1 jar cooked chickpeas (same as canned) 25 oz / 700 grams
• 1 container low fat plain Greek yogurt 5.3 oz / 150 grams
• 1 tbsp dijon mustard 15 grams
• 1 small red onion finely chopped
• 1 clove garlic finely grated
• 2 tbsp chopped fresh parsley 8 grams
• 1 tbsp lemon juice 15 ml
• 1 tomato thinly sliced
• handful shredded iceberg lettuce
• sea salt & black pepper

Instructions

1. Drain the chickpeas into a colander and rinse under water, then shake off any excess water, transfer the chickpeas into a large bowl and using a potato masher or large fork, mash down on the chickpeas until they're semi-mashed, meaning it's ok if you have little chunks of chickpeas

2. Add the Greek yogurt over the mashed chickpeas, along with the dijon mustard, red onion, garlic, parsley, lemon juice and season with sea salt & black pepper, mix together until well mixed, add in more yogurt if your mixture is too dry

3. Lightly toast the slices of sandwich bread

4. Add the chickpea salad over the slices of toast, top off with slices of tomato, shredded iceberg lettuce and another slice of toast, enjoy!

Recipe Notes

Get the Jarred Spanish Chickpeas I used to make this Recipe (10% OFF Your Order with Coupon ONAFORK)

Nutrition Facts

The Ultimate Chickpea Salad Sandwich

Amount Per Serving

Calories 348 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1g6%

Polyunsaturated Fat 3g

Monounsaturated Fat 1g

Cholesterol 2mg1%

Sodium 805mg35%

Potassium 532mg15%

Carbohydrates 54g18%

Fiber 12g50%

Sugar 6g7%

Protein 20g40%

Vitamin A 478IU10%

Vitamin C 11mg13%

Calcium 213mg21%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

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