Mediterranean Chickpea Salad Sandwich – Vegan Richa


This Mediterranean Sandwich with Chickpea salad makes a delicious vegan lunch sandwich. If you skip the bread, it’s a great chickpea salad for a week-day lunch, picnic, or potluck!

Mediterranean Sandwich with chickpea salad with lemon tahini dressing

A couple of years ago, who would have ever thought to put chickpeas on a sandwich?  Apart from hummus, obviously.  Along with cauliflower, chickpeas have really revolutionized vegan cuisine. What’s not to love about nutty, creamy, and deliciously nourishing chickpeas. I constantly find new ways to enjoy and prepare chickpeas.

When smashed, chickpeas are tender and absorb just about any flavor you add to them.  Perfect for making sandwich fillings. My buffalo chickpea sandwiches  and Jalapeno Popper Chickpea Sandwiches have become reader favorites on my blog, so here’s a Mediterranean Sandwich recipe using our favorite legume. Refreshing and perfect summer lunch! Make this sandwich while it’s still warm out.

close up side view of vegan Mediterranean chickpea sandwich

MORE VEGAN  SANDWICHES TO TRY

Mediterranean Chickpea Salad Sandwich

This Mediterranean Sandwich with Chickpea salad with sun dried tomato, tahini and Za’atar makes a delicious vegan lunch sandwich. Soyfree and nutfree. Skip the bread and serve with lettuce cups for Glutenfree! It’s also a great salad for a week-day lunch, picnic, or potluck!

Prep Time20 mins

Cook Time5 mins

Total Time25 mins

Course: Main Course

Cuisine: Greek, Mediterranean

Keyword: chickpea salad sandwich, creamy vegan chickpea salad

Servings: 2

Calories: 561kcal

Author: Vegan Richa

Ingredients

For the chickpea salad:

  • 15 ounce (425.24 g) can chickpeas drained or 1 1/2 cups cooked chickpeas
  • 1/2 cup red bell pepper chopped
  • 1/4 cup green onions chopped
  • 3 tablespoons sun dried tomatoes chopped
  • 2 tablespoons Kalamata Olives chopped
  • 1 tablespoon dates or raisins chopped ,optional
  • 1 teaspoon oregano
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon black pepper
  • 1 teaspoon zatar optional
  • 1/2 teaspoon salt
  • 1/2 cup parsley chopped
  • 1/4 cup mint chopped

For the dressing:

  • 1 tablespoon lemon juice
  • 3 tablespoons tahini
  • 1-2 tablespoons hot water

For the rest of the salad

  • bread slices or you can also put the chickpea salad in a wrap or in a bowl to make them gluten-free.
  • Crispy greens or sliced tomatoes or cucumber as needed.

Instructions

  • In a bowl, add the chickpeas. Mash until 3/4  of the chickpeas are mashed. Add red bell pepper, green onions, sun-dried tomatoes, olives, dates, all the spices, salt, parsley, and mint, Mix well

  • In another bowl, mix the tahini with lemon juice and 1 tablespoon hot water. Mix it until the tahini starts to get light and fluffy. You can add another tablespoon of water if it is getting too thick.

  • Once the mixture is light and fluffy, add it to the chickpea bowl and mix well. Taste and adjust salt and flavor. If the mixture is dry (depends on the chickpea brand and tahini) add in more tahini and water and mix.

  • You can let this mixture chill for at least an hour for the flavors to double up.

  • Then assemble your sandwich. Add some layers of tomatoes or crispy greens. Top with the chickpea salad and another bread and serve.

  • You can also use the chickpea salad in a wrap or serve it as a part of a bowl to make it gluten-free.

Notes

  • Nutrition does not include bread
  • Glutenfree: put the chickpea salad in a wrap or in a bowl to make  gluten-free. Or pick gluten-free bread.
  • Crunch: use sunflower seeds or chopped toasted walnuts or pecans to the chickpea filling for some extra crunch
  •  Not huge on chickpeas? You can use other cooked beans such as navy beans, white northern, or cannellini.
  •  
  • Add 1/2 cup chopped artichoke hearts for variation.
  • Add in some spinach for variation.

Nutrition

Nutrition Facts

Mediterranean Chickpea Salad Sandwich

Amount Per Serving

Calories 561
Calories from Fat 180

% Daily Value*

Fat 20g31%

Saturated Fat 3g19%

Sodium 676mg29%

Potassium 1325mg38%

Carbohydrates 81g27%

Fiber 22g92%

Sugar 15g17%

Protein 26g52%

Vitamin A 2999IU60%

Vitamin C 82mg99%

Calcium 227mg23%

Iron 11mg61%

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

Ingredients:

  • Cooked or canned chickpeas make up the base. You can use other cooked beans such as navy beans, white northern, or cannellini.
  • chopped red bell pepper and green onions provide  freshness
  • sun-dried tomatoes and Kalamata Olives add a Mediterranean flair
  • chopped dates or raisins provide some sweetness and chew (these ingredients are optional but recommended)
  • we season our Mediterranean chickpea salads with oregano, coriander, cumin, onion powder, black pepper, and za’atar
  • fresh herbs are a must: I use both chopped parsley and mint but you can substitute one with the other
  • the chickpea salad dressing is a simple mix of lemon juice and Tahini
  • sandwich bread: if you want to take this sandwich to the next level, make your own sandwich bread

ingredients needed for making vegan Mediterranean chickpea salad

Tips:

  • You can also put the chickpea salad in a wrap or in a bowl to make them gluten-free. Or pick gluten-free bread.
  • You could add some sunflower seeds or chopped toasted walnuts or pecans to the chickpea filling for some extra crunch
  •  Not huge on chickpeas? You can use other cooked beans such as navy beans, white northern, or cannellini.
  • Add 1/2 cup chopped artichoke hearts for variation. Add in some spinach for variation.

Chickpeas tossed with chopped veggies, spices and Mediterrenean herbs for chickpea salad

In a bowl, add the chickpeas. Mash until 3/4  of the chickpeas are mashed. Add red bell pepper, green onions, sun-dried tomatoes, olives, dates, all the spices, salt, parsley, and mint, Mix well

smashed chickpeas being mixed with veggies and lemon tahini dressing

In another bowl, mix the tahini with lemon juice and 1 tablespoon hot water. Mix it until the tahini starts to get light and fluffy. You can add another tablespoon of water if it is getting too thick.

Once the mixture is light and fluffy, add it to the chickpea bowl and mix well. Taste and adjust salt and flavor. If the mixture is dry (depends on the chickpea brand and tahini) add in more tahini and water and mix.

You can let this mixture chill for at least an hour for the flavors to double up.

vegan Mediterranean chickpea salad sandwich on multigrain bread served on a wooden board

Assemble your Mediterranean sandwich:

To the bottom slice of bread, add some layers of tomatoes or crispy greens. Top with the chickpea salad and another bread and serve.

You can also use the chickpea salad in a wrap or serve it as a part of a bowl to make it gluten-free.

Can I make the chickpea salad ahead of time?

Yes, you can. Actually, the flavor of this chickpeas salad develops as it sits, so it might even get better. Just make sure to chill it for some time before serving.

 



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