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This Mediterranean Sandwich with Chickpea salad makes a delicious vegan lunch sandwich. If you skip the bread, it’s a great chickpea salad for a week-day lunch, picnic, or potluck!
What’s not to love about nutty, creamy, and deliciously nourishing chickpeas. I constantly find new ways to enjoy and prepare chickpeas.
When smashed, chickpeas are tender and absorb just about any flavor you add to them. Perfect for making sandwich fillings. My buffalo chickpea sandwiches and Jalapeno Popper Chickpea Sandwiches have become reader favorites on my blog, so here’s a Mediterranean Sandwich recipe using our favorite legume. Refreshing and perfect summer lunch! Make this sandwich while it’s still warm out.
MORE VEGAN SANDWICHES TO TRY
- Pulled Jackfruit BBQ Sandwiches
- Buffalo Chickpea Sandwich
- Chickpea Avocado Salad Sandwich
- Tofu Egg Salad Sandwich
- General Tsos Tofu Sandwich
- jalapeno popper chickpea salad sandwich
Mediterranean Chickpea Salad Sandwich
Ingredients
For the chickpea salad:
- 15 ounce can chickpeas drained or 1 1/2 cups cooked chickpeas
- 1/2 cup red bell pepper, chopped
- 1/4 cup green onions, chopped
- 3 tablespoons sun dried tomatoes, chopped
- 2 tablespoons Kalamata Olives, chopped
- 1 tablespoon dates or raisins, chopped ,optional
- 1 teaspoon oregano
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/2 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1 teaspoon zatar, optional
- 1/2 teaspoon salt
- 1/2 cup parsley, chopped
- 1/4 cup mint, chopped
For the dressing:
- 1 tablespoon lemon juice
- 3 tablespoons tahini
- 1-2 tablespoons hot water
For the rest of the salad
- bread slices , or you can also put the chickpea salad in a wrap or in a bowl to make them gluten-free.
- Crispy greens or sliced tomatoes or cucumber as needed.
Instructions
- In a bowl, add the chickpeas. Mash until 3/4 of the chickpeas are mashed. Add red bell pepper, green onions, sun-dried tomatoes, olives, dates, all the spices, salt, parsley, and mint, Mix well
- In another bowl, mix the tahini with lemon juice and 1 tablespoon hot water. Mix it until the tahini starts to get light and fluffy. You can add another tablespoon of water if it is getting too thick.
- Once the mixture is light and fluffy, add it to the chickpea bowl and mix well. Taste and adjust salt and flavor. If the mixture is dry (depends on the chickpea brand and tahini) add in more tahini and water and mix.
- You can let this mixture chill for at least an hour for the flavors to double up.
- Then assemble your sandwich. Add some layers of tomatoes or crispy greens. Top with the chickpea salad and another bread and serve.
- You can also use the chickpea salad in a wrap or serve it as a part of a bowl to make it gluten-free.
Video
Notes
- Nutrition does not include bread
- Glutenfree: put the chickpea salad in a wrap or in a bowl to make gluten-free. Or pick gluten-free bread.
- Crunch: use sunflower seeds or chopped toasted walnuts or pecans to the chickpea filling for some extra crunch
- Not huge on chickpeas? You can use other cooked beans such as navy beans, white northern, or cannellini.
- Add 1/2 cup chopped artichoke hearts for variation.
- Add in some spinach for variation.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Ingredients:
- Cooked or canned chickpeas make up the base. You can use other cooked beans such as navy beans, white northern, or cannellini.
- chopped red bell pepper and green onions provide freshness
- sun-dried tomatoes and Kalamata Olives add a Mediterranean flair
- chopped dates or raisins provide some sweetness and chew (these ingredients are optional but recommended)
- we season our Mediterranean chickpea salads with oregano, coriander, cumin, onion powder, black pepper, and za’atar
- fresh herbs are a must: I use both chopped parsley and mint but you can substitute one with the other
- the chickpea salad dressing is a simple mix of lemon juice and Tahini
- sandwich bread: if you want to take this sandwich to the next level, make your own sandwich bread
Tips:
- You can also put the chickpea salad in a wrap or in a bowl to make them gluten-free. Or pick gluten-free bread.
- You could add some sunflower seeds or chopped toasted walnuts or pecans to the chickpea filling for some extra crunch
- Not huge on chickpeas? You can use other cooked beans such as navy beans, white northern, or cannellini.
- Add 1/2 cup chopped artichoke hearts for variation. Add in some spinach for variation.
In a bowl, add the chickpeas. Mash until 3/4 of the chickpeas are mashed. Add red bell pepper, green onions, sun-dried tomatoes, olives, dates, all the spices, salt, parsley, and mint, Mix well
In another bowl, mix the tahini with lemon juice and 1 tablespoon hot water. Mix it until the tahini starts to get light and fluffy. You can add another tablespoon of water if it is getting too thick.
Once the mixture is light and fluffy, add it to the chickpea bowl and mix well. Taste and adjust salt and flavor. If the mixture is dry (depends on the chickpea brand and tahini) add in more tahini and water and mix.
You can let this mixture chill for at least an hour for the flavors to double up.
Assemble your Mediterranean sandwich:
To the bottom slice of bread, add some layers of tomatoes or crispy greens. Top with the chickpea salad and another bread and serve.
You can also use the chickpea salad in a wrap or serve it as a part of a bowl to make it gluten-free.
Can I make the chickpea salad ahead of time?
Yes, you can. Actually, the flavor of this chickpeas salad develops as it sits, so it might even get better. Just make sure to chill it for some time before serving.
Hey Richa, this chick pea salad sounds as it’s rather huge, a whole can of chick pea?how many calories does it contain wthout the bread? Perhaps I can use it two times? Please let me knaw soon. Thankyou.
The recipe serves 2, so should be able to get two sandwiches out of it.
Delicious, healthy, and easy to make! Thank you for another great recipe.
Yay
Easy to make, nutritious and delicious. Finally something I can put in a wrap and eat while driving between patients that fills me up till dinner.
Yay! Glad you like it.
My favourite chickpea salad so far!
Awesome!
Best chickpea salad I’ve ever had. I used dates which added a perfect hint of sweetness
🙂
It’s a healthy option thn d regular fillings in d sandwiches. All ingredients r available at our indian home so to make dis sandwich is easy n convient.Everyone in d family gets to try a new sandwich thn d regular ones tat v make at home. As u said it’s gud for d summer n i wll definitely give it a try!!
Thnx for sharing a dis healthy n yummy recipe. 🙏👌😊
Made this today and it was soooooo good 🙂
Yay
I’ve been eating chickpea salad sandwiches like crazy this summer. This flavor combination sounds outstanding. I can’t wait to try it!
perfect for summer – let me know how it turns out for you.
Delicious! I’ll definitely try it!! Thank you for the recipes. It gives me ideas for my meals.
let me know how it turns out for you
Nice recipe but eating chickpeas on a sandwich (not hummus) has been a thing for at least 10 years, that’s how to make mock tuna! Love the idea of putting zatar with them though, can’t wait to try.
Yes I meant earlier than 10 years 🙂