Smashed Chickpea Salad Sandwich Recipe
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A hearty vegan sandwich with smashed chickpea salad layered with fresh vegetables, avocado, and microgreens. The chickpea filling mimics tuna salad while remaining plant-based and satisfying.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 2- 1 can chickpeas, rinsed and drained
- 1/4 cup chopped Italian parsley
- 1/4 cup chopped dill (or sub ⅛ cup fresh tarragon)
- ½ cup chopped scallions
- 2 tablespoons whole grain mustard, or 1 tablespoon Dijon mustard
- 2-3 tablespoons Vegan Mayo ( or regular, store-bought, sub 2-3 teaspoons olive oil)
- Salt and pepper to taste
- Optional: 1 tablespoon capers
- 1 batch Vegan Chickpea Salad
- 4 slices whole-grain bread or everything bagels (or sub gluten-free bread or wraps), toasted is nice.
- 1 tablespoon mustard
- 2 large lettuce leaves (red leaf, green leaf or romaine)
- 1 Turkish cucumber, thinly sliced
- 1 carrot, thinly sliced ( use a vegetable peeler)
- 4 radishes, thinly sliced
- 1 large avocado sliced
- big handful of microgreens or sprouts
At a glance
PER SERVING · TIME 20M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 20m
- Sodium
- 1955mg
- Total sugar
- 25g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 1666mg
- Calcium
- 347mg
- Iron
- 12mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 20M
- SODIUM
- 1955MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.