Smashed Chickpea Sandwich

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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!

Hey there, friends! I’m about to introduce you to what is sure to become your favorite lunch which doubles as a salad or sandwich. Or, it can be eaten as a snack. I guess that makes it a triple threat. Regardless of what you call it, I’m fairly certain this little chickpea creation is about to be your new best food friend.

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!

If you’re looking for more deliciously creamy salad recipes for sandwiches, be sure to try these next: Egg Salad Salad with Celery and Fresh Herbs, Crab Salad for Sandwiches, and Creamy Ahi Tuna Salad.

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.

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!

Expert tips for the best success!

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.

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.

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.

Serving smashed chickpea salad sandwich

This Mediterranean chickpea salad recipe is completely customizable. However, since it is Mediterranean in flavor, I 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.

• Pita Chips and Dip: Hummus, Tzatziki or Cucumber Dip.
• Fruit: If you’re looking for a quick and seriously delicious side option, take your favorite fresh fruit slices or combination of fruits and macerate them in a little bit of sugar for a beautifully refreshing and healthy end to your meal.
• Non Traditional Salads: Couscous Salad Israeli and Orzo Pasta Salad
• Soup: A light soup like tomato or white bean make a satisfying and hearty lunch situation.
• Marinated Veggies: Think marinated stuffed olives with feta, marinated cherry or grape tomatoes, marinated mushrooms, and so on.
• Roasted vegetables: Roasted vegetables like broccoli, carrots, or Brussels sprouts add color and nutrition to the meal.
• Fries – I personally happen to think french fries or sweet potato fries go with all the things.

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

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More hearty chickpea recipes!

• Easy Chickpea Soup
• Greek Orzo Pasta Salad
• Easy Chickpea Salad Sandwich
• Thai Roasted Chickpea Noodles
• Chickpea Piccata 

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