Garden Veggie Chickpea Salad Sandwich

This tasty Garden Veggie Chickpea Salad Sandwich is a plant-based powerhouse of a lunch! Make it in advance for a party or picnic or to take along as an easy weekday lunch for work or school.

Healthy Vegetarian Garden Veggie Chickpea Salad Sandwiches

Paul just informed me that I’m a millennial and it straight up ruined my day.

HOW DID I NOT KNOW THIS?!

Somehow I thought I was exempt…

I mean sure I don’t answer my phone when it rings. I obviously Instagram my food every dang day. And of COURSE I don’t have cable, surviving entirely off Netflix, YouTube, Amazon Prime Video for all my entertainment needs. My laundry detergent is plant-based, my back yard is teeming with home-grown veggies, and after working out I trade my sweaty yoga pants for a clean but identical pair, because stretchy pants are LIFE, people! LIFE!

I guess I have no choice but to wave the white flag on this argument. I’m a millennial. The kind of millennial who makes tuna salad out of smashed chickpeas and veggies and offers no apologies because IT’S DELICIOUS, YO!

Healthy Vegetarian Garden Veggie Chickpea Salad Sandwiches

 

I’m hopelessly obsessed with this chickpea salad. There. I said it.

It’s so fresh and full of flavor that it puts every tuna or chicken salad I’ve ever had to shame.

Seriously!!! I have no problem eating it straight out of the bowl, though it’s also stellar in sandwich form, and atop a bed of leafy greens and veggies. Hellooooo versatility!

The first round of photos I took of this recipe failed to justify just how scrumptious this dish is so I had to reshoot the following week. Was this self-sabotage in an attempt to enjoy yet another round of chickpea deliciousness? Maybe.

Probably.

Absolutely.

Garden Veggie Chickpea Salad Sandwich

Another fun fact about this recipe? Everyone can enjoy it! Ok fine, everyone except my primal paleo peeps who don’t do legumes. Man they’re missing out right now! This crunchy chickpea salad is vegetarian with an easy peasy swap to make it vegan. It’s also dairy-free and gluten-free and packed to the brim with all things veggie.

Whether you raid your garden, your local farmer’s market, or even the grocery store produce aisle, this salad is sure to rock your plate and veg up your eats!

:: pin it for later ::

Healthy Vegetarian Garden Veggie Chickpea Salad Sandwiches
5 from 31 votes
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Garden Veggie Chickpea Salad Sandwich

This tasty Garden Veggie Chickpea Salad Sandwich is a plant-based powerhouse of a lunch! Make it in advance for a party or picnic or to take along as an easy weekday lunch for work or school.

Course Main Course
Cuisine American
Keyword Garden Veggie Chickpea Salad Sandwich
Prep Time 15 minutes
Total Time 15 minutes
Servings 4 servings
Calories 309 kcal
Author Jenn Laughlin - Peas and Crayons

Ingredients

FOR THE SALAD:

  • 15 oz canned chickpeas, drained + rinsed
  • 3 stalks green onion
  • 2 stalks celery
  • 1/4 cup chopped shredded carrots
  • 1/4 cup finely chopped red bell pepper
  • 1/4 cup finely chopped dill pickle
  • 1/4 cup store bought or homemade mayonnaise vegan or regular
  • 1-2 tsp dijon mustard
  • 1 tsp yellow mustard
  • 1/8 tsp dried dill or fresh, to taste
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • 3 TBSP unsalted roasted sunflower seeds
  • 2 TBSP fresh chopped basil plus extra to taste

FOR THE SANDWICH:

  • multi-grain sandwich bread
  • arugula or romaine lettuce
  • extra basil as desired
  • optional tomatoes and/or red onion

TASTY SANDWICH SPREAD OPTIONS

  • spicy mustard
  • hummus
  • mayo

Instructions

  1. Drain and rinse your chickpeas and add them to a large bowl. Mash with a potato masher until texture appears flaked, almost like tuna salad. I use both a potato masher and follow up with a fork to make sure every chickpea is deliciously smashed. You could also use a food processor and skip the arm workout!
  2. Chop your green onion, celery, shredded carrots, pepper, and pickles.
  3. Add to the bowl with your chickpeas, then add mayo, dijon, yellow mustard, dill, salt, and pepper. Stir well to coat.
  4. Fold in sunflower seeds and basil (as much or as little as you'd like) and adjust any ingredients to taste.
  5. Pile high on bread with all your sandwich fixings or enjoy as a wrap, with crackers, on a salad, or simply dive into the bowl spoon-first - anything goes!

Recipe Notes

This makes a FABULOUS make-ahead dish for lunches during the week and is great on the go too. Pack a sandwich or salad for lunch/school or make it ahead to serve at a party or picnic. 

The salad will be great for approx. 4 days in the refrigerator so make it for now, or for later!

Nutrition facts below are an estimate provided by an online nutrition calculator. Simply adjust as needed based on extras and swaps! xo

Adapted from (affiliate) The Oh She Glows Cookbook

Nutrition Facts
Garden Veggie Chickpea Salad Sandwich
Amount Per Serving
Calories 309 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 1g 5%
Sodium 281mg 12%
Potassium 479mg 14%
Total Carbohydrates 33g 11%
Dietary Fiber 9g 36%
Protein 11g 22%
Vitamin A 38.5%
Vitamin C 19.8%
Calcium 7.9%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.

special diets and swaps

  • Vegansaurus Chefs: Use your favorite vegan mayo and you’re good to go!
  • T-rex Chefs: Pretty please promise me you’ll try this?! Put down the bacon and pencil in some plant based lovin’ for lunch today!
  • Gluten-Free Chefs: Serve this crunchy chickpea salad in lettuce wraps, salad-style on a bed of greens, or on your favorite GF bread. I’m no stranger to eating this stuff straight out of the bowl with a spoon – so good!

Healthy Vegetarian Garden Veggie Chickpea Salad Sandwiches

Healthy Vegetarian Garden Veggie Chickpea Salad Sandwiches Healthy Vegetarian Garden Veggie Chickpea Salad Sandwiches

:: pin it for later ::

Seriously LOVING this healthy Garden Veggie Chickpea Salad Sandwich — I can’t wait for you guys to try it!

crazy for chickpeas?

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Comments

  • Barbara Swenson

    Thank you for the garden veggie mix for a sandwich plus.Absolutely delicious!

  • gina

    i’ve already shared this with 3 friends as i stand here continuing to stuff my face IT’S SO GOOD

  • Rebecca

    I only had half the ingredients to make this and it still tasted amazing!!!! My new go-to for sure!!!!

  • Shalyn

    This was SO DELICIOUS. My only complaint is that the salad mixture kept squeezing out the side of my sandwich, so I couldn’t eat it as fast as I wanted. I’m already thinking about how soon I can eat the leftovers for lunch tomorrow. . .

    • LOL! As a speed-eater I totally feel you! So stoked you loved this chickpea salad as much as I do!! I make it once a week and the leftovers rock!

  • Shanna

    This is delicious! I’ve been a vegetarian for 22 yrs- finally found something that fills that “need” for tuna salad. AMAZING!

  • DianeF

    So. Very. Good!

    Thank you!

  • Brandy

    Oh my goodness!!!! I just made this and it is to die for!!!

  • I love, love, love this recipe!! Thank you so much for sharing it with us, it is definitely a keeper 😁

    • Thank you Dominique! So stoked you enjoyed it!

  • Karen

    So, so good. I got this recipe from a vegan friend, but it’s perfect for our kosher-keeping household. I’m always looking for parve (dairy-free, meat free) recipes to add to my arsenal and this one is such a keeper. I made it with vegan mayo so that said vegan friend could also eat it and it was amazing! I followed the recipe exactly as written, except I didn’t have any fresh basil so without the basil.

    • Ahhhh yay! So so glad to hear it! Thank you Karen!

  • This looks completely epic!!! I have put the ingredients on my shopping list for next week, cant wait!! Thanks for the inspo xxx

    • Thank you Georgie – hope you adore the sandwiches!

  • Terry

    I made this for my church potluck whic h consist of several vegetarians, people with dietary limitations and just picky eaters. It was a huge hit and I have been asked to bring it next month. I am thinking you made me queen of the potluck!!!! Thanks.

  • Brittany Eckert

    I very recently became vegan, and I’ve been craving a sandwich! This hit the spot! I’ll definitely be making this again, and it’s a great spread to take to potlucks as well! I actually made this with chickpeas that I cooked myself rather than from a can, and it was just SO delicious and creamy.

  • Ashley Goode

    This is delicious!! It has become a regular part of my weekly meal prep. Very tasty and so easy to make!

  • Lisa

    Amazing and so versatile. I loved this.

  • Lisa Northrup

    Amazing and so versatile. I loved this.

  • Ashleigh

    I never comment on things like this but this was so good I felt like I had to! This was really amazing and my carnivore of a fiance LOVED it! Subbed 1 whole avocado in place of the mayo and it was delicious!

    • I’m so honored you stopped back over to let me know what you thought! Thank you Ashleigh! 🙂 Super stoked it was a hit and love the avocado for creaminess!

  • Nancy Strine

    I tried this because it looked good in the photo. I didn’t expect it to be so delicious! I have tried other “healthy” recipes and many times I’ve only made them once. I’ll be eating this one often!!

  • Mindy

    I absolutely love this! I rarely comment on a recipe, but I just couldn’t not let you know how amazing I found this chickpea salad…. thanks!!!

  • Frances

    Excellent, even without any bread. Added Oasis brand roasted red pepper hummus. A favorite!

    • So happy you enjoyed it Frances! Love the addition of red pepper hummus!

  • Mackenzie

    LOVE this! Very easy to make and could be adapted to fit a variety of tastes. Always a huge fan of something I can make ahead.

  • DianeF

    Hi, Jenn! The pic with your recipe had me stop and look into the ingredients. Didn’t have the sunflower seeds or basil on hand, but I’m glad that didn’t stop me from making this! I really couldn’t figure out what the taste was going to be like, as I don’t add veg to tuna or egg salad, but the reviews were enough for me to give it a go. Just had some in lettuce wraps. Delicious! I have girlfriends who I know will love this, too, so I’ll be passing it along, Thanks! 😋

    • DianeF

      Jenn, my dh tried a spoonful and he really likes it! Said it’s reminiscent of both potato salad and egg salad. 2 thumbs up!

  • Tammy

    Tasty!

  • Jamie

    This was so delicious. The flavors blend so well and it was great in a wrap!

  • This is perfect! I love chicken salad, but don’t care about the chicken part. And I usually have chick peas in the pantry. Whipped this up for lunch the other day and it totally hit the spot. Thanks!

  • Anne Lantz

    I didn’t notice the nutritional breakdown for this recipe. Is it available?

    Thank you

    • Hi Anne! I don’t typically include them because so many readers use different ingredients/mix-ins/swaps for the recipes and I don’t want to mislead anyone. The best way to get a nutrition breakdown is to use your favorite calculator and enter what you’d like to use. I’m loving myfitnesspal.com and it’s free!

  • Ashli

    Thank you so much for sharing. This sandwich is truly amazing . It will be my go to lunch. Awesome recipe !

    • So happy you enjoyed it Ashli and that it will be your go-to lunch – thank you so much!

  • Xochitl

    Thank you for your recipe, I changed it with the ingredients that I had on hand. I added avocado ,Brussels sprouts ,and walnuts.I did not add any mustard, but added Grey salt. The pickles,carrots and scallions really added to the flavor. I liked the combination of mashed garbanzo beans with vegtables. Very versatile recipe.

  • Tina servis

    Great recipe, I was looking for something new. Made a few changes only because I didn’t have the ingredients. I added dill paste because I didn’t have any dill pickles, I didn’t have any carrots, so I used banana peppers. Yummy dish thank you

  • Lisa Walterson

    Can yoU replace the vegan mayonnaise with anything? We are on a p plant-based diet but we use a lot of vegan recipes.

    • Hi Lisa! 🙂 I’m unfamiliar with what other vegan alternatives might be used in place of vegan mayo (aside from traditional mayonaise or greek yogurt, both which would not be vegan) – if you have a swap you make at home on the regular and enjoy I’d for sure think it’s open to experimentation! I think I’ve seen hummus used before as a swap for mayo and that may be interesting! Let me know as I’d love to know what you try/like! xoxo

    • Traci

      Wondering if quacamole would be a good sub for mayo????

      • Yesssssss do it!!!! I make a chopped salad that uses a homemade mayo-free avocado dill dressing and it’s crazy good! I think that the same concept would work here too – LMK how it goes! I’d say start with a little and then keep adding more to taste and you’re good to go 🙂

  • Shania

    Am definitely making this for a school lunch sandwich! Hope the bread doesn’t go to soggy though but thanks for the recipe

    • Hey Shania! So excited you’ll be trying it! The chickpea salad isn’t super wet like tuna salad is so if you put lettuce on each side touching the bread and the salad in the middle the fluffy bread should be a-ok! 🙂

  • Anita

    I can my own chick peas and have 27 jars awaiting…guess what I’m making tonight?! YUM! This looks heavenly, thanks for sharing!

    • Sooooo excited for you to try it Anita! LOVE that you can your own chickpeas – totally one of my bucket list goals! 🙂

  • Crystal

    This was FABULOUS!!!! This was the first time I have ever tried chickpeas and was thoroughly impressed! I don’t like dill pickles, so I used pickle relish instead and it came out great! So in love with this recipe and I will be making it again and again!

    • So super happy you enjoyed it Crystal, thank you!! 🙂

  • Stacy

    This is the first vegan recipe I made on my first day in my vegan lifestyle. This was amazing! Thank you so much for this…it will be a regular in the rotation! Easy, flavorful and super filling. I made a whole sandwich and probably could’ve done with half and a small cup of soup! Thanks again!

  • Cathy Bender

    I love this recipe as well as the basil tomato version. Everyone who has tried it loves it. It is super easy to double and triple recipes for a potluck. I eat with a bed a greens- dandelion greens add a wonderful bitter taste to the overall blend.

    • Thank you so much Cathy! I’m so thrilled the recipe has been a hit and love the idea of serving it over a bed of dandelion greens 🙂

  • Andrea Wilson

    This makes a fabulous salad sandwich! I didn’t have any dill pickles or dried dill, so I used a 1/4 cup of sweet relish. I toasted some whole wheat bread and put a little mayo on the toast, added some romaine lettuce leaves and piled on the chickpea salad. Heavenly! I can’t wait until tomorrow’s lunch… and dinner!

  • Steph

    Just made this and was so delicious! i substituted the celery for cucumbers and used low fat light mayo. unique and fun recipe that can be used as a dip or for a sandwich

    • Thank you Steph! Brilliant use of cucumbers – I’ve got to try them in place of the celery next time I make this 🙂

  • Lisa

    Made this today and it is my new favorite salad! Used red onion and fresh dill. Will make this again and again! Thanks for the delicious recipe.

    • Yay!!! Thank you Lisa — so super stoked to hear it!

  • Beverly

    Can you freeze this?

    • Hi Beverly! The fresh veggies in this salad wouldn’t freeze well unfortunately.

  • Dianne

    Love your recipes—- would REALLY love to see nutritional info! Am I missing something?

    • Hi Dianne, thank you! I do not currently have a nutrition calculator in place because I find them to be wildly inaccurate at times, especially since everyone uses different ingredients and makes swaps to suit what they have on hand or preferences/allergies and such. This particular recipe is so up in the air based on what bread is used or if lettuce wraps, crackers, pita, etc.. are used instead, but you can 100% paste the recipe into myfitnesspal.com with the options you choose to get the nutrition info custom to the serving method/ingredients you choose. For sure let me know if there’s anything I can do to help! xoxo

  • Jami

    Made a giant bowl of your chickpea salad. It’s super yummy!! Substituted the mayo for Greek yogurt and added an avocado, bc I needed to use it. Thanks for the recipes!

  • Zoe

    Do you have a suggestion for a dill pickle substitute? I love them but those aren’t available in my country. We have sweet pickles but I don’t like those and that doesn’t seem like a good sub anyway.

    • Hey Zoe! I’m not a fan of sweet pickles either. You can actually skip the chopped pickle entirely and the recipe will still be stellar! I make it both ways depending on what I have available and love it with and without.

  • Michelle

    5 stars! It is a keeper. Excellent taste. I just put mine on top of a piece of toasted pita bread. Highly recommend this. Thank you for posting this!

    • Ahhhh yah thank you Michelle! So glad you enjoyed it and tossed pita bread sounds like a marvelous pairing! 🙂

  • Cindi

    Making this tomorrow!!! ❤️

    • Eeeeee! So excited, Cindi! Hope you love it as much as I do! 🙂

  • We just started making a chickpea salad at the bakery where I work and it is AWESOME, but this one looks amazing. I’m going to have to give it a try!

  • Tami

    I just made this veggie chickpea salad using onion flakes since I was out of green onions. This is delicious! Thank you for sharing the recipe. I had a can of chickpeas in my pantry staring me down. If it was animated it would ask me, “Are you ever going to make something out of me?” Lol. Why yes chickpeas, you are now a yummy veggie salad sandwich. Thanks again, I’ll be making this often.

    • Your neglected pantry goods talk to you too?! So relieved it’s not just me… bahaha! Super glad the onion flakes stepped up to the plate in place of their scallion counterparts and thrilled you enjoyed the chickpea salad! Thanks so much Tami! 🙂

  • I’m not a millennial so maybe that’s why I never thought of doing this! Sounds fabulous!

    • Haha hope you get a chance to try it Abbe! SO GOOD! 🙂

  • Uhhhh don’t mind me, I’ll just be over here drooling on my keyboard. YUM!!!! This looks so good, Jenn!

    • Girrrrrrl you need this sandwich! Thanks love!

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