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!
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.
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!
Servings: 2
Calories: 561kcal
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
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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
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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.
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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.
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You can let this mixture chill for at least an hour for the flavors to double up.
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Then assemble your sandwich. Add some layers of tomatoes or crispy greens. Top with the chickpea salad and another bread and serve.
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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
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.
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.
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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