Chickpea salad sandwich

Lunch does not always allow much time for cooking. You just want something simple and easy to energize you for the afternoon. This sandwich is quick and easy, while being healthy and delicious.

MyFitnessPal has partnered with Dr. Daniel Belardo, one of our Scientific Advisors, to bring you this fiber-rich, vegan chickpea salad sandwich.

Fiber is great for slowing down digestion and helping you feel fuller for longer, and this recipe really packs it in (1). Chickpeas are a great source of fiberas well as protein, which has multiple benefits ranging from muscle health and immunity to providing energy (2).

Although this recipe uses chickpeas instead of seafood, it still satisfies the craving for a classic tuna sandwich. « Chickpeas offer a hearty, tuna-like texture, while celery and red onion add a nice crunch, » says Belardo.

Tuna salad sandwiches are as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic.

Active time: 10 minutes Total time: 10 minutes

Ingredients:

½ cup canned low-sodium chickpeas, rinsed and drained
3 tablespoons vegan mayonnaise
½ cup celery, finely chopped
¼ cup red onion, finely chopped
1 teaspoon Dijon mustard
1/8 tsp black pepper
2 slices whole grain seeded bread, lightly toasted

Directions:

In a medium bowl, mash the chickpeas with a fork until they are almost broken up but still slightly lumpy. Add the vegan mayo, celery, red onion and Dijon mustard and toss until well combined. Season with pepper to taste.

Spread the chickpea salad evenly over one slice of bread, then top with the second slice to make a sandwich.

Serves: 1 | Serving size: 1 sandwich

Nutritional value (per serving): Calories: 626, Total Fat: 36g, Saturated Fat: 3g; Monounsaturated fat: 22g; Polyunsaturated fat: 8g; Cholesterol: 0 mg; Sodium: 923 mg; Carbohydrates: 66g; Fibre: 15g; Sugar: 14g; Protein: 19g

Nutritional bonus: Calcium: 14%; Iron: 21%; Potassium: 598 mg; Vitamin A: 1%; Vitamin C: 8%

Originally published July 2024; Updated March 2026

The post Chickpea Salad Sandwich appeared first on MyFitnessPal Blog.

Dinner,High-Fiber,High-Protein,Lunch,Plant-Based,Recipes

#Chickpea #salad #sandwich

Chickpea salad sandwich