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4.67 from 3 votes

Chickpea Carrot Salad Sandwich

This delicious and healthy Chickpea Carrot Salad Sandwich is a scrumptious blend of seasoned chickpeas and veggies – and it’s vegan-friendly, too.
Prep Time10 mins
Total Time10 mins
Course: Lunch
Cuisine: American
Keyword: Chickpea Salad Sandwich Recipe
Calories: 191kcal
Author: Tania Sheff

Ingredients

For the Chickpea Salad

  • 1/2 cup cooked chickpeas
  • 1/2 medium carrot, shredded
  • 1/2 small bell pepper, diced
  • 3-4 cherry tomatoes, diced
  • 1/4 cup scallion, chopped
  • 1 tbsp. mayo regular or vegan
  • 1 tsp. Dijon mustard
  • salt and pepper to taste

For the Sandwich

  • 2 slices wholegrain bread

Instructions

  • Using a fork, mash the chickpeas in a small bowl. Then, add the vegetables in.
  • Add the mayo, mustard, salt, and pepper to the chickpeas and vegetables. Mix thoroughly.
  • Toast two slices of bread and spoon some of the chickpea salad onto one slice. Cover with the second slice and serve.

Video

Notes

HELPFUL TIPS & TRICKS

Make sure to toast the bread. This step is important because untoasted bread is too soft and porous, and will absorb the moisture from the salad. Toasted bread keeps your sandwich from getting soggy and adds a nice crunch with each bite.
Use fresh greens. If you want to add some extra nutrients and flavors to the sandwich, include some greens, like spinach or kale.
Chop the vegetables evenly. Keep the vegetables a uniform size so that they mix better and allow you to get a taste of everything with each bite.
Make in advance. This salad can be stored for up to two days in the fridge, so make enough for a couple of meals and use it for quick lunchtime prep on those busy weekdays.

Nutrition

Calories: 191kcal | Carbohydrates: 26g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 398mg | Potassium: 290mg | Fiber: 5g | Sugar: 4g | Vitamin A: 3376IU | Vitamin C: 33mg | Calcium: 52mg | Iron: 2mg