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Grilled Chickpea Salad Sandwich

Grilled Chickpea Salad Sandwich

The Grilled Chickpea Salad Sandwich is a quick, nutritious, and flavorful lunch option packed with protein-rich chickpeas, fresh vegetables, and smoky grilled flavors. Perfect for vegetarians and vegans, it combines hearty texture with vibrant tastes, making a satisfying midday meal that keeps you energized.

  • Total Time: 20 minutes
  • Yield: 2 sandwiches 1x

Ingredients

Scale

Chickpea Salad

  • 1 can (15 oz) canned chickpeas, rinsed and drained
  • 2 tbsp olive oil, plus extra for grilling
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 2 celery stalks, finely chopped
  • ¼ red onion, finely chopped
  • 2 tbsp fresh parsley, chopped
  • Salt and pepper, to taste

Bread & Serving

  • 4 slices whole grain bread
  • Optional toppings: lettuce, tomato, avocado slices

Instructions

  1. Prepare the Chickpea Salad: Rinse and drain the canned chickpeas thoroughly. In a bowl, gently mash the chickpeas with a fork or potato masher, leaving some chickpeas mostly whole to maintain texture. Add the finely chopped celery, red onion, parsley, lemon juice, olive oil, and Dijon mustard. Season with salt and pepper, then mix until evenly combined.
  2. Grill the Chickpea Salad: Heat a grill pan over medium heat and lightly oil it to prevent sticking. Spoon the chickpea salad onto the pan in dollops or form into patties if preferred. Grill each side for 3-5 minutes until slightly charred and heated through to develop a smoky flavor.
  3. Toast the Bread: While grilling the salad, toast the whole grain bread slices to your liking, adding crunch and warmth to the sandwich.
  4. Assemble the Sandwich: Spread the grilled chickpea salad generously onto one slice of toasted bread. Add any optional toppings like lettuce, tomato, or avocado slices. Top with another slice of bread, press gently, and enjoy.

Notes

  • Use lemon zest for extra citrus brightness.
  • Do not over-mash the chickpeas; keep some whole for texture.
  • Grill on medium heat to avoid burning and ensure even flavor.
  • Add a creamy element like vegan mayo or Greek yogurt for moisture.
  • Season well, as chickpeas have a mild flavor.
  • Author: Lina
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: Lunch
  • Method: Grilling
  • Cuisine: American
  • Diet: Vegan, Gluten Free Option Available

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 350 kcal
  • Sugar: 3 g
  • Sodium: 300 mg
  • Fat: 12 g
  • Saturated Fat: 1.5 g
  • Unsaturated Fat: 10 g
  • Trans Fat: 0 g
  • Carbohydrates: 45 g
  • Fiber: 10 g
  • Protein: 15 g
  • Cholesterol: 0 mg

Keywords: chickpea salad sandwich, vegetarian sandwich, vegan lunch, grilled chickpeas, plant-based protein