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We know chickpeas make great hummus, but sandwiches too? Yes, and this mashed chickpea salad sandwich proves it! You don’t need to be a vegetarian to enjoy this for lunch, just someone who wants to pack something simple and delicious.
Healthy Chickpea Salad Sandwich
Not only does it make an easy 5-minute lunch option, but this chickpea sandwich is full of nutrients. Each serving offers 17.5 grams of protein and 13 grams of fiber, so you can feel good about packing it into the lunchbox.
Like regular tuna or egg salad, the chickpea salad can also be prepped ahead and stored in the refrigerator for up to 3 days until you’re ready to use it. This way, you can assemble the lunch lightning fast.
Just be sure to add a tablespoon of warm water to the chilled salad since chickpeas can dry out over time. This will help reconstitute the creamy texture and make it easier to spread onto the bread.
Craving more fresh lunch ideas like this one? I’ve got a ton of them waiting to be made right here:
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What is in a Mashed Chickpea Salad Sandwich
I know you’re curious about what’s in a mashed chickpea salad sandwich, so let’s find out:
- canned chickpeas: the key ingredient to this salad!
- lemon juice: brightens the flavors.
- olive oil: adds a creamy consistency.
- roasted red bell pepper: gives a delicious roasted flavor, but it’s optional.
- red onion: for a little crunch. You can omit if your kids aren’t a fan.
- fresh parsley: brings a fresh element to this salad. It could be swapped for cilantro.
- seasonings: plain ole salt and black pepper.
- bread: use any sliced sandwich bread to assemble this for lunch.
- greens: spinach, mixed greens, lettuce- whichever you have on hand.
Just watch this gorgeous, colorful sandwich come together in this quick video!
How to Pack Mashed Chickpea Salad Sandwich for Lunch
Let me show you the best way to pack this mashed chickpea salad sandwich, so everything stays in place till lunchtime:
- Prep
Prepare the chickpea salad mixture using the recipe card below. TIP: toasting the bread will make it sturdier and hold up better with the chickpea mixture. - Tuck it in
Slice the sandwich in half and secure each half with a sandwich pick, if desired. Pack the sandwich into a compartmentalized lunch container keeping the halves close together, so the filling doesn’t spill out. *A tight-fitting container or compartment can help with this. - Keep it fresh
Add your choice of veggies and snacks to the lunch container but keep them separate from the bread so it won’t absorb excess moisture. Close the lunch container and add it to a lunch bag with an ice pack.
How to keep this sandwich fresh until lunch
Keeping this sandwich intact until lunchtime is not complicated if you follow these packing tips:
Use the right container
A sturdy container with compartments is the best way to protect your sandwich from being flattened in the lunch bag and to keep the wet ingredients separate from the dry ones.
Toast the bread
I highly recommend toasting the bread slices to create a sturdier base that resists moisture and holds the chicken mixture better.
Add more nutrition
Include healthy sides to help bulk up the nutrition of this lunch; think baby carrots, berries, apple chips, banana chips, or a fruit salad.
Keep it chill
Adding an ice pack inside the lunch bag helps regulate the temperature and keeps food cool and safe until lunch.
More sandwich school lunch ideas
I have many delicious ways to add nutrition between two slices of bread, like this salmon salad sandwich, this hummus sandwich with veggies, and this high-protein turkey hard-boiled egg sandwich. And this caprese sandwich with pesto? Epic!
Kid-Friendly Mashed Chickpea Salad Sandwich
Ingredients
- 15- ounce can chickpeas, rinsed and drained
- 2 tablespoons fresh lemon juice
- 1 ½ tablespoons olive oil
- 2 tablespoons roasted red bell pepper, chopped
- 1 tablespoon red onion, finely chopped
- 2 tablespoons fresh parsley
- Salt & black pepper
- 4 slices of whole grain bread
- Handful fresh spinach or chopped lettuce
Instructions
Make the sandwich:
- In a medium bowl, thoroughly mash half the chickpeas with a fork until smooth. Add the remaining chickpeas, lemon juice, olive oil, bell pepper, onion, parsley, salt, and black pepper, and stir to combine.
- Toast the bread in a toaster or toaster oven and spread the mixture onto 2 slices, top with fresh spinach or lettuce, and assemble the sandwiches with the remaining 2 slices of bread.
For a packed lunch:
- Cut each sandwich in half, if desired, and pack them into lunch containers.
- Keep the sandwich fresh by adding your choice of vegetables and fruit into separate compartments. Close the lid and pack the lunch container into a lunch bag with an ice pack.
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