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Easy • Vegetarian

Mediterranean Chickpea Salad Sandwich

A fresh and zesty chickpea salad, packed with Mediterranean flavors, perfect for a plant-based sandwich or wrap.

Prep
15 min
Cook
0 min
Servings
4
Level
Easy
Mediterranean Chickpea Salad Sandwich

Forget your average tuna salad! This Mediterranean Chickpea Salad Sandwich is here to revolutionize your lunch routine. It's bright, herbaceous, and incredibly satisfying, loaded with vibrant veggies and zesty flavors. And the best part? It's entirely plant-based and comes together in a flash, making it perfect for busy days or meal prepping.

Ingredients

Yield: 4 servings

For the Chickpea Salad

  • 1 (15 oz) can chickpeas, rinsed and drained
  • ¼ cup finely chopped red onion
  • ¼ cup finely chopped cucumber
  • ¼ cup finely chopped bell pepper (any color)
  • 2 tbsp chopped fresh parsley
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1 clove garlic, minced
  • ½ tsp dried oregano
  • ¼ tsp salt
  • Pinch of black pepper

For Serving

  • 8 slices whole grain bread or pita pockets
  • Lettuce leaves
  • Tomato slices

Preparation

  1. Step 1

    In a medium bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still with some texture.

  2. Step 2

    Add the red onion, cucumber, bell pepper, and fresh parsley to the mashed chickpeas.

  3. Step 3

    In a small separate bowl, whisk together the tahini, lemon juice, minced garlic, oregano, salt, and pepper until well combined. If the dressing is too thick, add a teaspoon of water at a time until it reaches a pourable consistency.

  4. Step 4

    Pour the tahini dressing over the chickpea mixture and stir until everything is thoroughly combined. Taste and adjust seasoning as needed.

  5. Step 5

    Assemble sandwiches by spreading the chickpea salad generously on bread or stuffing into pita pockets. Add lettuce and tomato slices.

Tips

  • For a creamy texture, add 1-2 tablespoons of vegan mayonnaise along with or instead of tahini.
  • This salad is fantastic in lettuce cups, on crackers, or as a dip with fresh veggies.
  • Make a larger batch and store in an airtight container in the fridge for up to 3-4 days.

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