Kid-Friendly Mashed Chickpea Salad Sandwich

Mashed Chickpea Sandwich, and carrots in a lunchbox

I’ll show you how to turn that can of chickpeas into a nutritious and yummy lunch with this mashed chickpea salad sandwich recipe!


  • 15-ounce can chickpeas, rinsed and drained
  • 2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons olive oil
  • 2 tablespoons roasted red bell pepper, chopped
  • 1 tablespoon finely chopped red onion
  • 2 tablespoons fresh parsley
  • Salt & black pepper
  • 4 slices of whole grain bread
  • Handful fresh spinach or chopped lettuce


  1. 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.
  2. 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. Cut each sandwich in half, if desired, and pack them into lunch containers.
  3. 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.