What does a chickpea salad contain?

It's full of fresh veggies, tomatoes, spices, feta, olives, and protein-packed chickpeas ! The best part about this chopped Greek salad recipe is that there's no cooking required; all you'll do is chop the veggies and toss them with the light lemon dressing.

Can you eat chickpeas out of a can for salad?

Canned chickpeas are already cooked and ready to serve . This makes them so convenient to keep on hand when you need to add a quick protein to salads.

Is chickpea good or bad for you?

Chickpeas are high in fiber, protein, and healthy fats and have a low GI . Potential benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health. Chickpeas are versatile, so you can add them to many savory or sweet meals and snacks.

Which is healthier chickpeas or garbanzo beans?

So really, there is no wrong answer. Both are correct ! This unique, nutrient-packed bean has been popular in the Middle East for many years, as chickpeas are a staple ingredient in many of the region's most well-known dishes like hummus and falafel.

Should you peel canned chickpeas?

You can eat chickpeas with the skin on, but they're better without. When making hummus, removing the skins will make your hummus much creamier and rich. When it comes to roasting chickpeas, I find removing the skins gives the chickpeas more flavor.

Can you use canned chickpeas?

Bulk up soups or stews with chickpeas Since canned chickpeas are already cooked, you can add them in toward the end of simmering for a firmer texture. Or, add them at the start so they soften up.

Is it OK to eat canned chickpeas everyday?

In fact, many registered dietitians say that if you eat canned chickpeas regularly, your body will actually see a myriad of health benefits . Between the plant-based protein, fiber, and even the complex carbohydrates that are within these tiny legumes, having chickpeas in your diet is ultimately a good health move.

What are the main ingredients in chickpeas?

Cooked chickpeas are 60% water, 27% carbohydrates, 9% protein and 3% fat (table). Seventy-five percent of the fat content is unsaturated fatty acids for which linoleic acid comprises 43% of the total fat.

What do chickpeas consist of?

An excellent source of carbohydrate, protein, fiber, B vitamins, and some minerals , they are a nutritious staple of many diets.

What is chickpeas made of?

Chickpeas, which are also known as the garbanzo bean, are classified as a legume. They come from a plant — in fact, Lane notes they're one of the earliest cultivated vegetables in history — and grow two to three to a pod.

Do chickpeas have sugar or carbs?

Carbs. Most of the calories in chickpeas come from carbohydrate. There are about 35 grams of carbs in a 1-cup serving. Most of the carbohydrate in chickpeas is fiber and starch, though there is a small amount of naturally occurring sugar in chickpeas .

Vegan Chickpea Salad Sandwich Recipe [Only 5 ingredients!] (2024)

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My easy 5-ingredient vegan chickpea salad sandwich recipe is going to rock your world! Made with easy to find ingredients in about 10 minutes, this recipe is simpler than most chickpea salad sandwich recipes you’ll find online, yet it has delicious flavor and a nice texture. Perfect for vegan meal prep!

Vegan Chickpea Salad Sandwich Recipe [Only 5 ingredients!] (1)

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This vegan chickpea salad sandwich has been my family’s favorite go-to recipe to pack for lunch at work. We also bring it with us when we travel.

Here’s how it became our travel staple food.

A few years ago when we still lived in Alabama, my husband Rob and I were flying from Dallas to Seattle.

Before we left our house, I packed a couple of my vegan chickpea salad sandwiches and a little container of baby carrots so that we had something to eat onthat 4-hour flight.

The idea was to avoid the stress of having to search for vegan-friendly food at the airport while running from one plane to another.

Vegan Chickpea Salad Sandwich Recipe [Only 5 ingredients!] (2)

As soon as our lunchtime hunger pangs struck, we unwrapped our sandwiches and dug in. After a few bites, Rob’s face lit up and he told me: ‘These are SOOO GOOD!’

For the rest of the meal, he kept complimenting his sandwich after virtually every bite. He even said that he felt bad for the rest of the people on the plane because they had no idea what they were missing out on!

I made these sandwiches before, but for some reason Rob appreciated them so much more on that flight.

Since that day,I’ve been making the chickpea salad sandwiches at least once a week. We especially like it with some fresh carrots on the side.

The beauty of this chickpea salad is that its flavor and texture are somewhere in between tuna, chicken, and egg salads.

So if you’ve been missing those since you went vegan, you just found a perfect plant-based replacement.

Vegan Chickpea Salad Sandwich Recipe [Only 5 ingredients!] (3)

How to Make 5-Ingredient Vegan Chickpea Salad Sandwich

(Find the ingredient amounts and the printable recipe card below.)

Drain and rinse one can of chickpeas (14.5 oz).

In a medium bowl, mash all of the chickpeas with a potato masher until almost all of the beans are broken down. It’s OK if a few chickpeas remain whole.

Add chopped pickles, celery, red onions, and the vegan mayo. Mix well. Taste and adjust the seasoning.

What Side Dishes Can I Serve with this Vegan Chickpea Salad Sandwich?

This vegan chickpea salad sandwich goes really well with a side of chipotle coleslaw, or some slow cooker collard greens if you’re in the mood for Southern-inspired comfort food experience.

Looking for more delicious and easy sandwich ideas? This vegan tofu banh mi sandwich has been our family’s other sandwich obsession lately.

Want to try something out-of-the-box? Check out my savory chickpea flour pancakes – they are made from garbanzo bean flour, and loaded with plant-based protein and vegetables.

This recipe is a part of my collection of healthy vegan recipes made with easy to find everyday pantry staple foods found in every vegan pantry.

By the way, if you’d like to change things up, the chickpea-based filling of this vegan chickpeasalad sandwich can easily be used in veggie wraps, as a topping for salads, or even made into a dip.

5-Ingredient Vegan Chickpea Salad Sandwich

This it the easiest vegan chickpea salad sandwich recipe you'll ever find! Made with only 5 ingredients, yet full of delicious, savory flavors. Make it in advance for meal planning, or right before lunch for a quick and wholesome meal. Dairy free, egg free, gluten free if used with gluten free bread.

Prep Time10 minutes

Total Time10 minutes

Ingredients

For the Chickpea Salad:

1 can chickpeas, drained and rinsed
1/3 cup finely chopped pickles
1/3 cup finely chopped celery stalk
1/4 cup finely chopped red onions
2 Tbsp vegan mayo (I use Just Mayo or Vegenaise)

Optional:

1/2 tsp kelp powder (adds seafood-like flavor)
1/2 tsp Old Bay seasoning

To Serve:

4 slices whole-grain bread, toasted
1/4 ripe avocado, sliced (optional)
Spinach or lettuce leaves

Instructions

In a medium bowl, mash all of the chickpeas with a potato masher until almost all of the beans are broken down. A few whole chickpeas left is ok.
Add chopped pickles, celery, red onions, and the vegan mayo. Mix well. Taste and adjust the seasoning.
If you'd like the chickpea salad to taste more like tuna salad, add kelp powder and/or Old Bay seasoning to taste.

To Assemble the Sandwiches:

Toast bread slices (2 per sandwich). Spread as much chickpea salad as you'd like on the bottom slices. Spread avocado (if using) on the top slices. Add lettuce or spinach leaves on top of chickpea salad. Put both slices together to close the sandwich. Enjoy!

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Nutrition Information:

Yield:

Serving Size:

1 sandwich
Amount Per Serving:Calories: 552Total Fat: 17gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgCarbohydrates: 80gFiber: 21gSugar: 14gProtein: 25g

Please note that the provided nutritional information data is approximate.

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I hope you enjoy my easy 5-ingredient vegan chickpea salad sandwich as much as we do in our family!

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Alina Zavatsky - Vegan Runner Eats

Alina first made a switch to a vegan diet in 2013 to optimize her athletic performance as a marathon runner. Eventually she embraced veganism as a way to be kinder to fellow living beings and the environment. Alina hopes that this blog helps its readers on their path to becoming vegan and making this world a better place.

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