Chickpea salad sandwich

Name: Chickpea Salad Sandwich
Prep time: 10 min
Ingredients: 1 398ml chickpeas, canned (or use 1 1/2 cups cooked chickpeas); 2 pickles (chopped small); 1 tbsp capers; 1 tbsp fresh dill (chopped. Or use 1 tsp dried dill.); 1 clove garlic (minced or grated); 2 tbsp vegan mayo; 1 tsp dijon (or other mustard); 2 tbsp red onion or shallot (finely chopped); salt and pepper (to taste); 6 Buns (or sandwich bread)

Simple & crowd-pleasing

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Better than tuna salad, this picnic favourite (from Andrea Potter, Rooted Nutrition) is easy to prep in advance.

It lasts in the fridge in an airtight container for about 4 days.

*Check out the curried variation as well.

This sandwich is:

Crowd-pleasing
Simple and easy to make
Full of fibre

If you love this sandwich, try our Black Bean Burgers next. You can also subscribe to PlantUniversity to receive a plant-based recipe in your inbox each week. Adding more plant-based foods into your routine helps animals, your health, and the planet!

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Sandwich filled with chickpea salad and fresh greens on a wood table.

Chickpea Salad Sandwich

Recipe by Andrea Potter, Rooted Nutrition

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Prep Time 10

Servings 6

Calories 212 kcal

Ingredients

Chickpea salad:

1 398ml chickpeas, canned or use 1 1/2 cups cooked chickpeas
2 pickles chopped small
1 tbsp capers
1 tbsp fresh dill chopped. Or use 1 tsp dried dill.
1 clove garlic minced or grated
2 tbsp vegan mayo
1 tsp dijon or other mustard
2 tbsp red onion or shallot finely chopped
salt and pepper to taste

Other ingredients:

6 Buns or sandwich bread

Instructions

Add all to a mixing bowl and mash with a potato masher or use a hand blender to mash. Mixture should be not too mushy but should stick together.
*For curried variation, add 1 tsp curry powder to the mayo and omit the dill, pickles and capers. Add a chopped bell pepper if you like.

Notes

Serving Information

Use to fill sandwiches with deli sprouts, avocado, tomato and your favourite toppings.

Recipe Cost Breakdown

Ingredients	Servings: 6
Ingredients	Quantity	Measure	Cost
Chickpeas, canned (398ml/14oz)	1	ea	3.29
Mayo, vegan	2	Tbsp	.59
Mustard, Dijon	1	tsp	.44
Bread, wholegrain sandwich	8	slices	3.84
Garlic	1	clove	.05
Onion, red, medium	.13	ea	.21
Capers	1	Tbsp	.40
Herbs, fresh (21g pkg)	.25	ea	.39
Total			9.21
Cost/Serving			2.30

Nutrition

Calories: 212kcalCarbohydrates: 30gProtein: 9gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 440mgPotassium: 222mgFiber: 6gSugar: 5gVitamin A: 20IUVitamin C: 1mgCalcium: 65mgIron: 2mg

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