Smashed Chickpea Salad or Sandwich
If you’re craving a quick and satisfying vegetarian lunch, this Smashed Chickpea Sandwich is your new go-to. It’s packed with plant-based protein, high in fiber, fresh crunch, and tangy goodness—all wrapped up in a fuss-free recipe. The creamy blend of navy beans, artichoke brine, and mustard creates a tangy sauce that balances perfectly with crunchy veggies. Enjoy this recipe as-is, or make it your own by adding your favorite herbs and extra toppings.Prepare it in minutes for a healthy meal that’ll keep you energized and ready to tackle your day…or your next hiking adventure!
Servings: 3
Ingredients
- 2 tablespoons 30 g artichoke brine
- 2 tablespoons 30 g fresh lemon juice
- 1 tablespoon 30 g Dijon mustard
- 1 cup 140 g cooked or canned white navy beans (drained and rinsed, if canned)
- ¼ teaspoon garlic powder
- ¼ teaspoon ground black pepper
- ¼ teaspoon fine sea salt
- 1 15 oz can low-sodium chickpeas, drained and rinsed (or 1½–2 cups cooked chickpeas)
- 1/2 can of artichokes
- 1 celery stalk chopped small
- 1 pickle chopped small
- 1 –3 stalks green onion finely chopped
Instructions
- Prepare the Sauce
- In a blender or food processor, combine the artichoke brine, lemon juice, Dijon mustard, white navy beans, garlic powder, black pepper, and salt. Blend until smooth and creamy.
- Tip: If the mixture seems too thick, add a spoonful of water (or more artichoke brine) to reach your desired consistency.
- Smash the Chickpeas
- Drain and rinse your chickpeas, then place them in a large mixing bowl. Using a fork or a potato masher, smash the chickpeas until they’re partially broken down but still have a bit of texture.
- Combine Ingredients
- Pour the blended sauce over the smashed chickpeas.
- Add the chopped celery, pickle, and green onions.
- Stir everything together until well combined.
- Adjust seasonings (salt, pepper, or a squeeze more lemon juice) to taste.
- Assemble Your Sandwich
- Spread the smashed chickpea mixture onto your favorite bread or toast.
- Top with crisp lettuce, sliced tomato, or any other sandwich fixings you love.
- Close it up, slice, and enjoy!
Notes
Serving Suggestions• Bread Choices: Whole-grain bread, ciabatta, or a crusty baguette add extra texture.
• Wrap it Up: Try this mixture in a whole-wheat tortilla or lettuce wrap for a gluten-free option.
• Add Some Color: Throw in grated carrots, sliced cucumbers, or fresh sprouts to pack in extra nutrients. Storage
• Refrigerate any leftover chickpea mixture in an airtight container for up to 3 days. It’s great for weekday lunches, meal prepping, or even a quick snack with crackers.
• Wrap it Up: Try this mixture in a whole-wheat tortilla or lettuce wrap for a gluten-free option.
• Add Some Color: Throw in grated carrots, sliced cucumbers, or fresh sprouts to pack in extra nutrients. Storage
• Refrigerate any leftover chickpea mixture in an airtight container for up to 3 days. It’s great for weekday lunches, meal prepping, or even a quick snack with crackers.