Maria
When you’re in the mood for a light yet satisfying meal, look no further than the Garden Veggie Salad Sandwich! This delightful concoction combines protein-packed chickpeas with vibrant veggies, creating a sandwich that’s not only delicious but also packed with nutrients. Perfect for lunch or a quick snack, this recipe is bound to become a favorite.
Why Make This Recipe
This sandwich is a fantastic option for anyone seeking a vegetarian or vegan meal that’s easy to prepare. It’s remarkably versatile, allowing for a variety of toppings and spreads, so you can customize it to your taste. Plus, chickpeas are a great source of protein and fiber, keeping you full and satisfied throughout your day. Whether you enjoy it as a sandwich, wrap, or even on a bed of greens, you’ll love how simple and scrumptious this recipe is!
How to Make Garden Veggie Chickpea Salad Sandwich
Ingredients:
- 15 oz canned chickpeas, drained and rinsed
- 3 stalks green onion, chopped
- 2 stalks celery, chopped
- ¼ cup chopped shredded carrots
- ¼ cup finely chopped red bell pepper
- ¼ cup finely chopped dill pickle
- ¼ cup store-bought or homemade mayonnaise (vegan or regular)
- 1-2 tsp Dijon mustard
- 1 tsp yellow mustard
- ⅛ tsp dried dill (or fresh, to taste)
- ⅛ tsp salt
- ⅛ tsp pepper
- 3 tbsp unsalted roasted sunflower seeds
- 2 tbsp fresh chopped basil (plus extra to taste)
- Multi-grain sandwich bread
- Arugula or romaine lettuce
- Extra basil as desired
- Optional: tomatoes and/or red onion, spicy mustard, hummus, mayo
Directions:
- Drain and rinse your chickpeas and add them to a large bowl. Mash with a potato masher until the texture appears flaked, almost like tuna salad. I typically use both a potato masher and follow up with a fork to ensure every chickpea is deliciously smashed. You could also use a food processor to save time!
- Chop your green onion, celery, shredded carrots, red bell pepper, and dill pickles.
- Add the chopped veggies to the bowl with the chickpeas. Next, stir in the mayo, Dijon mustard, yellow mustard, dried dill, salt, and pepper. Mix well to coat everything evenly.
- Fold in the sunflower seeds and basil, adding as much or as little as you prefer, and taste to adjust any ingredients as desired.
- Pile the mixture high on slices of multi-grain sandwich bread topped with your favorite garnishes, or enjoy it as a wrap, with crackers, on a salad, or simply dive into the bowl with a spoon! Anything goes!
How to Serve Garden Veggie Chickpea Salad Sandwich
Serve this chickpea salad generously on slices of multi-grain sandwich bread with fresh arugula or romaine lettuce. You can also experiment with toppings like slices of tomato, red onion, or even a spread of hummus or spicy mustard for an extra kick!
How to Store Garden Veggie Chickpea Salad Sandwich
To keep the chickpea salad fresh, store any leftovers in an airtight container in the refrigerator for up to 3 days. If preparing the sandwich in advance, it’s best to keep the salad and bread separate until you’re ready to eat to prevent sogginess.
Tips to Make Garden Veggie Chickpea Salad Sandwich
- For added texture, consider incorporating nuts or seeds such as walnuts or pumpkin seeds.
- If you prefer a creamier salad, increase the amount of mayonnaise or experiment with avocado.
- To save time, mash the chickpeas in a food processor for a quicker preparation.
Variation
Switch up the veggies to include whatever you have on hand! You could use cucumbers, shredded cabbage, or even roasted peppers. To make it spicy, add jalapeños or a splash of hot sauce!
FAQs
1. Can I make this sandwich gluten-free?
Yes, you can use gluten-free bread to enjoy this delicious chickpea salad sandwich without gluten.
2. How can I make this recipe lower in calories?
You can reduce the amount of mayonnaise used or replace it with a low-calorie alternative, like Greek yogurt or mashed avocado.
3. Can I freeze the chickpea salad?
It’s best to enjoy this salad fresh. However, if you want to prep it ahead of time, you can freeze the chickpea mixture without the bread and thaw it before serving!
4. Is this recipe suitable for meal prep?
Absolutely! The chickpea mixture can be made in advance and stored in the fridge, making it a perfect meal prep option for quick lunches or snacks throughout the week.
