This post may include affiliate links. Thank you for your support.

This Mediterranean Chickpea Sandwich recipe only takes 10 minutes to prepare, plus it’s packed with protein and nutrients. Whether you serve it as a sandwich, salad, part of a grain bowl, or eat it plain with a spoon, these smashed chickpeas are completely customizable and perfect for lunch on the go, snack time, potlucks or an easy weeknight dinner!

Straight on shot of a Mediterranean Smashed Chickpea Salad Sandwich with micro greens, sliced avocado, red onions and lettuce with whole grain bread on a wood platter with a basket of french fries blurred in the background.

Hey there, friends!

Today we are getting right to the recipe, because it absolutely deserves our full attention!

See that photo above? Say hi, because I’m about to introduce you to what is sure to become your favorite lunch. Which by the way, can double as a salad or sandwich. Or, it can be eaten as a snack. Basically it’s a triple threat and it’s about to be your new food bestie.

Overhead shot of all the ingredients needed to make Mediterranean Smashed Chickpea Salad in a glass bowl with a ramekin of tahini mayonnaise, pinch bowl of salt and purple linen surrounding the bowl - 1st step in the recipe of how to make a Mediterranean Smashed Chickpea Salad Sandwich.

Table of Contents

About this chickpea salad sandwich

Plump, tender, perfectly cooked chick peas smashed together with delicate chives, flavorful spices, salty feta, chewy sun-dried tomatoes, and then mixed with a creamy, nutty tahini based mayonnaise dressing.

This chickpea salad is light and healthy, yet bold on flavor and seriously satisfying!

On top of all that sensational salad jazz, this smashed chickpea salad is, legit, easier than pie to whip together AND it keeps well stored in the refrigerator. Meaning, this salad is perfect for meal prep or easy lunches on the go!

Ingredients for mashed chickpea sandwiches

  • Chickpeas: Chickpeas are what makes this dip ultra-creamy! If you don’t like chickpeas, you can substitute white beans instead. If you prefer homemade to canned, you can definitely cook dry chickpeas and use them here.
  • Spices: Za’atar lends a lemony brightness and nutty, earthiness to the chickpea spread while cumin adds warmth, garlic powder brings a little distinctive punch and kosher salt plus ground black pepper enhance the overall flavors.
  • Sun Dried Tomatoes: Sun-dried tomatoes lend a sweet flavor and beautifully chewy texture. Be sure to purchase oil-packed tomatoes for the best flavor.
  • Feta Cheese: For the best taste, grab a block of feta and crumble it yourself.
  • Fresh Herbs: I like to use chives or scallions; however, parsley or basil work too.
  • Mayonnaise: Be sure you use a good-quality brand as it will affect the flavor. Substitution: Swap in plain Greek yogurt if you’re looking to cut some calories and add protein.
  • Lemon: Fresh lemon juice provides a touch of acidity which balances all the flavors.
  • Tahini: Tahini is simply sesame seeds pureed into a paste or butter and it lends a pleasant nutty flavor.

Overhead shot of an open faced Mediterranean Smashed Chickpea Salad Sandwich with micro greens, sliced avocado, red onions and lettuce a wood platter lined with parchment paper with a basket of french fries, ramekin of tahini mayonnaise, pinch bowl of salt and lemon wedge surrounding the sandwich.

FAQs: frequently asked questions

Got questions? I’ve got answers! If you ever run into an issue, have a question, or need any clarification – please feel free to drop them in the comments section. I’m happy to help when I can!

Do I need to soak the chickpeas before using them?

No, soaking the garbanzo beans isn’t necessary for this recipe since it calls for canned chickpeas which are already cooked. But please note, you’lll need to rinse and drain them prior to using. so you can use them straight from the can after rinsing and draining them well.

However, if you prefer a softer texture for your smashed chickpea sandwich spread, soaking the chickpeas for at least 8 hours or overnight can help achieve that.

What is the best way to smash the chickpeas?

There are a few ways to mash chickpeas for your sandwich:

  • Potato masher: This is a classic and easy method for achieving a chunky to medium-mashed chickpea texture.
  • Fork: Using a fork allows you to have more control over the consistency of your smashed chickpeas. You can create a smoother or chunkier texture depending on your textural preference.
  • Food processor: If you’re looking for a super quick method and a smooth, creamy chickpea spread, you’ll want to use a food processor. However, be careful not to over-process the chickpeas into a puree, unless you’re looking for a hummus-like consistency.

What can I add to my smashed chickpea salad for extra flavor?

There are endless possibilities for customizing your smashed chickpea salad sandwich! Here are some ideas to inspire:

  • Fresh herbs: Chopped fresh herbs like cilantro, parsley, or dill add a burst of freshness and flavor.
  • Aromatics: Roasted garlic, pickled red onions, or shallots add a savory depth of flavor.
  • Spices: This chickpea sandwich has a mediterranean flare, but you can switch things up and use fajita seasonings, italian seasonings, curry powder, or whatever blend of seasonings you love.
  • Acidity: Lemon juice or a splash of vinegar helps to brighten the flavors and prevent the chickpeas from tasting bland.
  • Vegetables: Chopped vegetables like diced bell peppers, celery, carrots, radishes, or cucumber lend a refreshing crunch.
  • Honorable Mentions: Avocado and olives are really quite good in this chickpea sandwich as well!

What kind of bread is best for smashed chickpea salad sandwiches?

Chickpea salad sandwiches are versatile and you can serve them on a variety of breads. Below are some options:

  • Whole-wheat bread: A healthy and filling option.
  • Rustic seed bread: I personally love a hearty three seed bread here.
  • Sourdough bread: Offers a tangy flavor that complements the chickpeas.
  • Pita bread: For a Mediterranean-inspired twist, serve the salad in pita pockets.
  • Wraps: Whole wheat wraps or lettuce wraps are a lighter alternative to bread.

Straight on, up close partial shot of a Mediterranean Smashed Chickpea Salad Sandwich with micro greens, sliced avocado, red onions and lettuce with whole grain bread on a wood platter with a basket of french fries blurred in the background.

How to make smashed chickpea sandwich

This creamy chickpeas salad recipe is simple to make and only takes 10 minutes to prepare!

(Scroll down for the detailed measurements and instructions in the printable recipe card at the bottom of the page.)

  1. Make the Tahini Mayonnaise: In a small bowl whisk together all ingredients. Season with salt and pepper to taste. Set aside in the refrigerator until ready to use.
  2. Make the Chickpea Salad Mixture: Place chickpeas in a medium sized mixing bowl and use a potato masher or fork to lightly mash the chickpeas (gently mash to keep some of the chickpea texture). Add in 3 tablespoons of the tahini mayonnaise, za’atar, cumin, salt, garlic powder, sun-dried tomatoes, feta, scallions and a pinch of black pepper.
  3. Taste and adjust for seasoning with salt and pepper. If a creamier salad is desired, add more tahini mayonnaise a tablespoon at a time.
  4. Serve:  Either spoon salad onto bread, scoop it onto salad greens or serve it as an appetizer with crackers, chips or fresh vegetables. Enjoy!

Tips for the best chickpea sandwich

  1. Za’atar is a traditional eastern Mediterranean spice blend and can be found in the spice isle of most major grocery store. I have also included how to make the blend yourself in the notes section of the recipe below.
  2. The amount of tahini mayonnaise used in the salad will depend on personal preference. Start with 3 tablespoons and taste the mixture. If a creamier texture is desired, add more tahini mayonnaise, 1 tablespoon at a time, until desired consistency is reached. I personally used 4 tablespoons.
  3. The tahini mayonnaise will keep, stored in an airtight container, in the refrigerator for 5 days.
  4. The smashed chickpea salad will keep, stored in an airtight container, in the refrigerator for up to 4 days.

Straight on shot of two Mediterranean Smashed Chickpea Salad Sandwiches with micro greens, sliced avocado, red onions and lettuce on whole grain bread stacked on top of each other on a wood platter with a basket of french fries and glass of beer blurred in the background.

Serving smashed chickpea salad sandwich

This Mediterranean chickpea salad recipe is completely customizable! However, since it is Mediterranean in flavor, I highly suggest sticking to that theme.

Tip: No matter what additions you chose, make sure they are FRESH. Nothing ruins a salad or sandwich faster than old or low quality ingredients.

This salad is perfect on its own as a light lunch or vegetarian dinner! Or, it makes a delicious side dish for summer picnics, potlucks and backyard barbecues!

Good side dishes for chickpea salad sandwich recipe

How else can I use this chickpea sandwich spread?

You can serve and eat this salad any which way your heart desires, but here are some ideas in case you need inspiration:

  • Dip for chips and crudite: Serve it as a snack or dip with crackers, chips and fresh vegetables.
  • Lettuce wrap style: Pile it into individual leaves of bibb lettuce and eat it as lettuce wraps.
  • As a salad: Serve it over chopped greens, garnish it with olives, sliced cucumbers, and red onion, and then call it a salad.
  • Over grains: Scoop it over quinoa, or farro, top it with some sliced avocado and fresh microgreens, and then serve it as a grain bowl.
  • Of course there’s always the sandwich method. Pile it high on toasted multigrain bread, add all the fixings and demolish it as a sandwich.

Straight on shot of a person holding a plate containing a Mediterranean Smashed Chickpea Salad Sandwich with micro greens, sliced avocado, red onions and lettuce on whole grain bread with french fries off to the side of the sandwich.

Make boring, bland, brown bag lunches a thing of the past with this Mediterranean Chickpea Salad!

Until next time, friends, cheers – to making lunch a smashing success! 😉

Cheyanne

Craving MORE? Follow all the deliciousness on Facebook, Pinterest and Instagram!

More hearty chickpea recipes!

How to make Mediterranean Chickpea Sandwich Salad👇

Straight on, landscape shot of a Mediterranean Smashed Chickpea Salad Sandwich with micro greens, sliced avocado, red onions and lettuce with whole grain bread on a wood platter with french fries next to the sandwich and a basket of fries, ramekin of salt and glass of beer blurred in the background.

Mediterranean Chickpea Salad Sandwich

5 from 9 votes
Author: Cheyanne Holzworth
Total Time: 10 minutes
Prep Time: 10 minutes
Servings: 2
Print Recipe Pin Recipe
This Mediterranean Chickpea Salad only takes 10 minutes to make and it's packed with protein and nutrients!  Whether you serve it as a sandwich, salad, part of a grain bowl, or eat it plain with a spoon, these chickpeas are completely customize-able and perfect for lunch on the go, snack time, potlucks or an easy weeknight dinner!
Recipe can be scaled up or down by using the slider if you hover your mouse over the number of Servings.

Equipment

  • Two Mixing Bowls

Ingredients 

Chickpea Salad:

  • 1 (16 ounce) Can Cooked Chickpeas – drained and rinsed
  • 2 tsp Za’atar (SEE NOTES)
  • ¼ tsp each: cumin, salt, garlic powder
  • ¼ Cup Oil Packed Sundried Tomatoes – drained and chopped
  • ¼ Cup Feta Cheese - crumbled
  • 2 TBS Chives – thinly sliced

Tahini Mayonnaise

For Sandwiches (ALL Optional):

Instructions

  • Make the Tahini Mayonnaise: In a small bowl whisk together all ingredients. Season with salt and pepper to taste. Set aside in the refrigerator until ready to use.
  • Make the Smashed Chickpea Salad: Place chickpeas in a medium sized mixing bowl and use a potato masher or fork to lightly mash the chickpeas (gently mash to keep some of the chickpea texture). Add in 3 tablespoons of the tahini mayonnaise, za’atar, cumin, salt, garlic powder, sundried tomatoes, feta, scallions and a pinch of black pepper. Taste and adjust for seasoning with salt and pepper. If a creamier salad is desired, add more tahini mayonnaise a tablespoon at a time*.
  • For the Sandwich: Spoon a generous amount of the chickpea salad onto two slices of (toasted) bread. Top with desired garnishes. Slather a bit of the tahini mayonnaise on the remaining two slices of bread and place (mayo side down) on top of garnishes to complete sandwich. Enjoy!

Notes

  1. The amount of tahini mayonnaise used in the salad will depend on personal preference.  Start with 3 tablespoons and taste the mixture.  If a creamier texture is desired, add more tahini mayonnaise, 1 tablespoon at a time, until desired consistency is reached.  I personally used 4 tablespoons.
  2. The tahini mayonnaise will keep, stored in an airtight container, in the refrigerator for 5 days.
  3. The smashed chickpea salad will keep, stored in an airtight container, in the refrigerator for up to 4 days.
  4. Za’atar is a traditional eastern Mediterranean spice blend and can be found in the spice isle of most major grocery store.  I have also included how to make the blend yourself below.
Homemade Za’atar Recipe:
1 TBS Dried Thyme
1 TBS Sumac
1 TBS Ground Cumin
1 TBS Sesame Seeds
1 tsp Dried Oregano
½ tsp Kosher Salt
(Stir everything together and store in an airtight container at room temperature)
Nutrition information is an approximation based upon 2 servings.  Information is for the chickpea salad and mayonnaise only.  
 

Nutrition

Calories: 172kcal    Carbohydrates: 8g    Protein: 4g    Fat: 14g    Saturated Fat: 4g    Cholesterol: 21mg    Sodium: 456mg    Potassium: 215mg    Sugar: 2g    Vitamin A: 385IU    Vitamin C: 21.5mg    Calcium: 104mg    Iron: 0.6mg
Course: Salad, Sandwich
Cuisine: Mediterranean

Did you make this recipe?

Mention @nospoonnecessary on Instagram and tag it #nospoonnecessary!

©No Spoon Necessary.  All images and content are copyright protected. Please do not use any images without prior permission. If you want to republish this recipe please do not list instructions, instead link directly back to this post.