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Easy • Vegetarian

Zesty Mediterranean Chickpea Salad Sandwiches

A fresh, flavorful, and filling vegetarian sandwich or wrap, packed with zesty Mediterranean flavors.

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

Looking for a light yet satisfying lunch that's bursting with flavor? Our Zesty Mediterranean Chickpea Salad is your new go-to! This vibrant, plant-based 'tuna salad' alternative is incredibly easy to whip up, full of protein and fiber, and tastes amazing between two slices of bread, in a pita, or scooped onto lettuce cups.

Ingredients

Yield: 4 servings

Main

  • 2 (15-oz) cans chickpeas, rinsed and drained
  • 1/4 cup finely diced red onion
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped Kalamata olives
  • 1/4 cup crumbled feta cheese (optional, omit for vegan)
  • 1/4 cup mayonnaise (or vegan mayo)
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1/2 tsp dried oregano
  • Salt and black pepper to taste
  • Pita bread, sandwich bread, or lettuce cups, for serving

Preparation

  1. Step 1

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

  2. Step 2

    Add the diced red onion, chopped parsley, chopped Kalamata olives, and crumbled feta cheese (if using) to the bowl with the mashed chickpeas.

  3. Step 3

    In a small separate bowl, whisk together mayonnaise, lemon juice, olive oil, minced garlic, and dried oregano. Season with salt and black pepper.

  4. Step 4

    Pour the dressing over the chickpea mixture. Stir gently until all ingredients are well combined and coated.

  5. Step 5

    Taste and adjust seasoning as needed. You may want more lemon juice, salt, or pepper.

  6. Step 6

    Serve immediately in pita bread, on sandwich bread, or in crisp lettuce cups. Tastes even better after chilling for 15-20 minutes.

Tips

  • Add diced cucumber or bell pepper for extra crunch and freshness.
  • For a spicier kick, add a pinch of red pepper flakes to the dressing.
  • This salad keeps well in an airtight container in the refrigerator for up to 3-4 days.

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