Description
A high-protein chickpea salad sandwich recipe featuring a creamy, smoky roasted red pepper base. This easy-to-make lunch is satisfying, budget-friendly, and perfect for meal prepping.
Ingredients
Scale
- 400g canned chickpeas, rinsed and drained
- 60ml vegan mayonnaise, divided
- 120g jarred roasted red peppers, drained
- 15ml apple cider vinegar
- 5ml smoked paprika
- 15ml alcohol-free Dijon mustard
- 1/2 small red onion, finely diced
- 1 stalk celery, finely diced
- 2.5ml sea salt, divided
- 0.5ml black pepper, divided
- 4 slices sandwich bread
- 4 crisp lettuce leaves
- 15ml fresh parsley, finely chopped, for garnish
Instructions
- Prepare Red Pepper Cream: Blend the drained roasted red peppers, 30ml (2 tablespoons) of vegan mayonnaise, apple cider vinegar, smoked paprika, and half the salt and pepper in a food processor or blender until completely smooth. Set half of this mixture aside to use as a spread.
- Mash Chickpeas: Place the rinsed chickpeas in a medium mixing bowl and mash them with a fork or potato masher. Avoid over-mashing; aim for a chunky texture with some whole pieces remaining.
- Mix Salad Base: Add the remaining 30ml (2 tablespoons) of vegan mayonnaise, finely diced red onion, finely diced celery, Dijon mustard, and the remaining salt and pepper to the mashed chickpeas. Stir well to combine.
- Fold in Red Pepper Cream: Gently fold the remaining red pepper cream mixture into the chickpea salad base, creating visible streaks and ribbons of color throughout the mixture. Avoid overmixing.
- Assemble Sandwiches: Spread the reserved red pepper cream onto two slices of bread. Place 1-2 lettuce leaves on the other two slices to act as a barrier. Divide the chickpea salad evenly between the bread slices topped with lettuce.
- Finish and Serve: Place the bread slices with the red pepper cream spread-side down onto the chickpea salad to form two complete sandwiches. Cut each sandwich in half and serve immediately. Garnish with fresh parsley and a light sprinkle of smoked paprika, if desired.
Notes
To avoid a soggy sandwich when meal prepping, store the chickpea salad mixture separately from the bread and assemble just before eating. When mashing the chickpeas, ensure you leave some whole pieces for texture; do not over-mash into a paste.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 sandwich
- Calories: 450 kcal
- Sugar: 8 g
- Sodium: 600 mg
- Fat: 25 g
- Saturated Fat: 3 g
- Unsaturated Fat: 22 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 10 g
- Protein: 18 g
- Cholesterol: 0 mg