Easy Smashed Chickpea Salad, made with fresh veggies and canned chickpeas, is a delicious recipe perfect for sandwiches, wraps, or salads. Packed with plant-based protein and fiber, it’s ready in minutes and made with healthy, simple ingredients!
Looking for a quick lunch packed with plant-based protein and bursting with flavor? Then, this smashed chickpea salad is sure to be your new favorite sandwich filling!
This recipe is perfect for meal prep, a road trip, or a busy day when you need something quick and nutritious. This easy meal requires minimal effort, making it a great addition to your recipe collection.
If you love chickpea tacos, chickpea curry, or enjoy chickpeas as part of a good vegan lunch, this smashed chickpea salad sandwich recipe is a must-try!
Make this simple recipe a staple in your vegan lunch rotation. Whether you're making it for the first time or already a favorite, it's a recipe that the whole family will enjoy.
So, what are you waiting for? Grab a can of chickpeas and get smashing!
Ingredients you’ll need
For this delicious recipe, you’ll need the following simple ingredients:
- canned chickpeas (also known as garbanzo beans), drain and rinse
- vegan mayonnaise (vegan mayo for that creamy texture)
- low-sodium soy sauce (for a little umami kick)
- Dijon mustard (spicy mustard also works great)
- nori sheets blended into flakes or tiny granules (for a briny flavor reminiscent of tuna salad sandwiches)
- red onion, chopped (red onion adds a sweet and sharp flavor)
- stalk of celery, finely chopped (for some crunchy veggies)
- fresh or dried dill (fresh dill adds so much flavor)
- sweet pickles (dill pickles are also a great alternative)
- Salt and pepper to taste (black pepper adds a subtle heat)
Optional add-ins: chopped green onions, lemon juice, or sunflower seeds for extra crunch.
How to make easy smashed chickpea salad
Follow these simple steps to make your vegan chickpea salad sandwich:
- Prepare the Chickpeas: In a large bowl, add your canned chickpeas. Use a potato masher or large fork to smash up the chickpeas until they’re partially mashed but still have some texture. This will give your chickpea mixture that perfect “egg salad” consistency.
- Mix the Dressing: In a medium bowl, whisk together the vegan mayo, soy sauce, mustard, and nori flakes. This combination gives the chickpea salad a briny flavor similar to that of a vegan tuna salad.
- Combine Ingredients: Add the chopped red onion, celery, dill, and pickles to the chickpea mixture. Pour the dressing over the top and mix everything until well combined. Adjust the seasoning with salt and black pepper to taste. If you like a bit of heat, sprinkle in some red pepper.
- Serve: Serve this easy smashed chickpea salad on slices of bread for a classic chickpea sandwich, or get creative! Try it as a filling for lettuce wraps, pita bread, or even as a topping for rice cakes. The possibilities are endless.
Substitutions and Variations
This chickpea salad is incredibly versatile! Here are some great alternatives and additions:
- Vegan Greek Yogurt: Swap out the vegan mayo for a tangy twist.
- Dressings: Vegan ranch dressing is a tasty substitute for the mayo.
- Maple Syrup or Lime Juice: Add a touch of sweetness or acidity to balance the flavors.
- Fresh Herbs: Fresh parsley, basil, or even fresh dill can elevate the flavors of this salad.
- Gluten-free: Use low-sodium tamari or coconut aminos if you need this dish to be gluten-free.
- Spices: Experiment with garlic powder, kala namak (black salt for an eggy flavor), or smoked paprika.
- Crunchy Veggies: Bell pepper, green beans, or cherry tomatoes can add extra texture and nutrition.
- Poultry Seasoning: Replace the nori sheets with poultry seasoning if you prefer the flavors of chicken salad.
How to store smashed chickpea salad
Store your smashed chickpea salad in an airtight container in the refrigerator for up to 5 days. This makes it perfect for meal prep! The flavors develop more over time, so don't be surprised if it tastes even better the next time you eat it.
Frequently asked questions
Yes, you can use a food processor to make this chickpea salad! Just pulse the chickpeas a few times to achieve a slightly chunky texture. Be careful not to over-process, as you want the chickpeas to have some texture, similar to an “egg salad” consistency. After that, you can mix in the other ingredients as usual.
The most important thing to me is to use low-sodium or no-salt-added chickpeas. However, most organic varieties of canned chickpeas are low in sodium.
Yes, once they are cooked. Canned chickpeas are easier, but dry chickpeas must be soaked for a couple of hours before cooking.
Yes, but it’s important to use low-sodium or no salt added to cut back on the salt. They’re a great source of fiber, protein, vitamins, and other minerals.
Serving Suggestions
- Chickpea Salad Sandwich: Serve it between slices of whole wheat bread for a classic chickpea sandwich.
- Lettuce Wraps: Scoop the chickpea mixture into lettuce leaves for a low-carb option.
- Bean Salads: Use it as a topping for your favorite bean salads or as part of a chickpea tacos filling.
Try these delicious chickpea recipes
Chickpeas are amazing, healthy, and super versatile. Check out these recipes:
Nutrition information
This vegan chickpea salad is delicious and packed with plant-based protein and fiber. It’s a great recipe for those looking to add more whole foods to their diet. The recipe card below has the full list of ingredients and nutrition information.
Note: Nutrition is provided as an estimate. If this information is essential to you, please have it verified independently.
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Easy Smashed Chickpea Salad (One Bowl)
This easy Smashed Chickpea Salad is a delicious recipe that's perfect for sandwiches, wraps, or salads. Packed with plant-based protein, it's ready in minutes and made with healthy, simple ingredients!
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 6 servings 1x
- Category: Salad
- Method: Raw
- Cuisine: American
- Diet: Vegan
Ingredients
- 2 cans (15 ounces) of chickpeas (also known as garbanzo beans), drain and rinse
- ⅓ cup of vegan mayonnaise (vegan mayo for that creamy texture)
- 1 tablespoon of low-sodium soy sauce (for a little umami kick)
- 1 tablespoon of Dijon mustard (spicy mustard also works great)
- 2 nori sheets blended into flakes or tiny granules (for a briny flavor reminiscent of tuna salad sandwiches)
- ½ medium red onion, chopped (red onion adds a sweet and sharp flavor)
- 1 stalk of celery, finely chopped (for some crunchy veggies)
- 2 tablespoons of dill, fresh or dried (fresh dill adds so much flavor)
- 1 tablespoons of chopped sweet pickles (dill pickles are also a great alternative)
- Salt and pepper to taste (black pepper adds a subtle heat)
Instructions
- Prepare the Chickpeas: Add your canned chickpeas to a large bowl. Use a potato masher or large fork to smash the chickpeas until they're partially mashed but still have some texture. This will give your chickpea mixture that perfect "egg salad" consistency.
- Mix the Dressing: In a medium bowl, whisk together the vegan mayo, soy sauce, mustard, and nori flakes. This combination gives the chickpea salad a briny flavor similar to that of a vegan tuna salad.
- Combine Ingredients: Add the chopped red onion, celery, dill, and pickles to the chickpea mixture. Pour the dressing over the top and mix everything until well combined. Adjust the seasoning with salt and black pepper to taste. If you like a bit of heat, sprinkle in some red pepper.
- Serve: Serve this easy smashed chickpea salad on slices of bread for a classic chickpea sandwich, or get creative! Try it as a filling for lettuce wraps, pita bread, or even as a topping for rice cakes. The possibilities are endless.
Notes
Store your smashed chickpea salad in an airtight container in the refrigerator for up to 5 days. This makes it perfect for meal prep! The flavors develop more over time, so don't be surprised if it tastes even better the next time you eat it.
Nutrition
- Serving Size: ½ cup
- Calories: 189
- Sugar: 4.3 g
- Sodium: 149.6 mg
- Fat: 6 g
- Carbohydrates: 26.2 g
- Fiber: 5.3 g
- Protein: 9.2 g
- Cholesterol: 0 mg
Perfect timing! I use chickpeas a lot. Every week I buy 4 cans of chickpeas – I know dried chiickpeas are less expensive but the shortcut is worth it for me. I have several sandwich spread recipes and of course, hummus, but this recipe is a welcome addition to my line up! Love the sweetness of the pickles, they make the salad sparkle. Maybe you could start a cooking show with this challenge- Feed Us Without Electricity!
Oh my gosh! Hard to stop eating! Very tasty thank you. I made it with your tofu mayo for less fat.
Thank you!
First attempt went very well. Won’t go into details but making again soon.
What? Maple syrup in a chickpea smashed sandwich spread? Glad I tried it! Love the tahini over mayo. I used capers in place of the pickle relish and added a bit of the caper juice as well. Delisch! Thank you Shane.
Easy Smashed Chickpea Salad, made with fresh veggies and canned chickpeas, is a delicious recipe perfect for sandwiches, wraps, or salads. Packed with plant-based protein and fiber, it’s ready in minutes and made with healthy, simple ingredients!