Ingredients
Scale
- 2 cups cooked or canned chickpeas (drained and rinsed)
- 2 tablespoons mayonnaise or Greek yogurt
- 1 teaspoon Dijon mustard
- 1 small celery stalk, finely diced
- 1 small carrot, grated
- 2 tablespoons red onion, finely chopped
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon lemon juice
- Salt and black pepper, to taste
- 4 slices whole grain bread (or bread of choice)
- Optional: lettuce leaves or tomato slices for layering
Instructions
- Drain and rinse the chickpeas under cold water. Place them in a large mixing bowl.
- Using a fork or potato masher, mash the chickpeas until they are mostly broken down but still slightly chunky for texture.
- Add mayonnaise or Greek yogurt to the bowl, followed by Dijon mustard. Mix until the chickpeas are coated evenly.
- Stir in the diced celery, grated carrot, and finely chopped red onion. Mix until well combined.
- Add parsley and lemon juice, then season with salt and black pepper. Stir again and taste to adjust flavors as needed.
- Lay out slices of bread. If desired, lightly toast them for extra flavor and crunch.
- Place lettuce leaves on one slice of bread, then add a generous scoop of the chickpea mixture.
- Top with tomato slices if using, and cover with the second slice of bread.
- Press gently, slice the sandwich diagonally, and serve immediately.
Notes
The chickpea mixture can be stored in the refrigerator for up to three days in an airtight container.
For a vegan option, replace mayonnaise with dairy-free mayo or mashed avocado.
For extra flavor, add spices like paprika, cumin, or cayenne pepper.
The mixture can also be served on crackers, in wraps, or inside pita pockets.
- Prep Time: 15