Craving something hearty and wholesome without meat? This Chickpea Salad Sandwich is a plant-based twist on the classic tuna or egg salad—creamy, zesty, and packed with texture. It’s perfect for vegetarians or anyone looking to cut back on processed meats without sacrificing flavor or satisfaction.
This sandwich is especially refreshing in warm weather and ideal for lunchboxes, picnics, or quick weeknight dinners. Mashed chickpeas combine with crisp veggies and a light dressing to create a flavorful spread that tastes even better the next day.
🕒 Recipe Info
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Course: Lunch, Snack
- Cuisine: American
- Servings: 3–4 sandwiches
- Calories: 280 per sandwich
🧾 Ingredients
- 1 can (15 oz) chickpeas, rinsed and drained
- 1/4 cup plain Greek yogurt or vegan mayo
- 1 tbsp Dijon mustard
- 1/4 cup celery, finely chopped
- 1/4 cup red onion, finely chopped
- 1 tbsp lemon juice
- Salt and pepper to taste
- Optional: pinch of garlic powder or paprika
- 6–8 slices of whole grain bread
- Optional toppings: lettuce, tomato, cucumber slices
🧰 Equipment
- Mixing bowl
- Fork or potato masher
- Measuring spoons
- Knife and cutting board
- Spoon or spatula
👨🍳 How to make Chickpea Salad Sandwich
- In a large bowl, mash the chickpeas using a fork or masher until chunky but not puréed.
- Add yogurt (or mayo), mustard, lemon juice, celery, onion, and optional seasonings.
- Mix well until fully combined and adjust salt and pepper to taste.
- Toast the bread slices if desired.
- Spread the chickpea salad onto a slice of bread, add toppings like lettuce or tomato, and top with another slice.
- Slice and serve immediately, or chill the salad mix for later.
💡 Tips
- For a vegan version, use vegan mayo or mashed avocado instead of yogurt.
- Add chopped pickles or relish for extra tang.
- Make it a wrap or stuff it into pita pockets for variety.
- Store leftovers in an airtight container for up to 3 days.
- Toasted bread adds a delicious crunch and holds the salad better.
🔢 Nutrition Facts
- Calories: 280
- Protein: 11g
- Fat: 8g
- Carbohydrates: 38g
- Fiber: 6g
- Sugar: 4g
- Sodium: 420mg
❓ FAQ’s
- Can I make this ahead of time?
Yes! The salad stores well in the fridge for up to 3 days. - What bread works best?
Whole grain, sourdough, or even sandwich thins all work great. - Is this recipe vegan?
It can be! Just use vegan mayo or mashed avocado instead of yogurt. - Can I add other veggies?
Absolutely—try shredded carrots, bell peppers, or green onions. - How do I make it gluten-free?
Use gluten-free bread or serve the salad in lettuce wraps.
03. Caprese Pasta Bowl – Fresh, Flavorful Summer Delight
If you’re craving something light, vibrant, and bursting with flavor, this Caprese Pasta Bowl is your perfect summer fix. It’s a refreshing twist on the traditional Caprese salad, combined with al dente pasta to turn it into a satisfying meal that’s ready in under 20 minutes.
With juicy cherry tomatoes, creamy mozzarella, and fragrant basil tossed in a simple olive oil dressing, every bite is a celebration of Mediterranean freshness. Whether you’re enjoying a solo lunch, a picnic in the park, or prepping dinner on a warm evening, this bowl brings sunshine to your plate.
🕒 Recipe Info
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Course: Lunch, Dinner
- Cuisine: Italian
- Servings: 2–3
- Calories: 420 per serving
🍅 Ingredients
- 2 cups cooked pasta (penne, rotini, or fusilli)
- 1 cup cherry tomatoes, halved
- 1 cup fresh mozzarella balls (bocconcini or ciliegine), halved
- 1/4 cup fresh basil leaves, torn
- 2 tbsp extra virgin olive oil
- 1 tbsp balsamic glaze (optional)
- Salt and freshly ground black pepper, to taste
🧰 Equipment
- Medium saucepan (for pasta)
- Strainer
- Mixing bowl
- Wooden spoon or spatula
- Serving bowls or plates
👨🍳 How to make Caprese Pasta Bowl
- Cook pasta according to package directions until al dente. Drain and let it cool slightly.
- In a large bowl, combine cooked pasta, halved cherry tomatoes, mozzarella, and torn basil.
- Drizzle olive oil over the mixture and toss gently to coat.
- Season with salt and black pepper to taste.
- Serve in bowls and optionally drizzle with balsamic glaze.
💡 Tips
- Use tricolor pasta for an extra pop of color.
- Add grilled chicken or chickpeas to make it more protein-rich.
- Make it ahead and chill for a refreshing cold pasta salad.
- Swap balsamic glaze with a splash of red wine vinegar for tang.
- Tear basil by hand to prevent bruising the leaves.
🔢 Nutrition Facts
- Calories: 420
- Protein: 18g
- Fat: 21g
- Carbohydrates: 42g
- Fiber: 4g
- Sugar: 5g
- Sodium: 320mg
❓ FAQ’s
- Can I use a different cheese?
Yes, cubed fresh mozzarella or even feta can be used. - Is this pasta bowl served hot or cold?
It’s delicious both ways! Slightly warm or fully chilled for summer. - Can I make this ahead?
Yes, store it in the fridge for up to 24 hours without the basil. Add basil just before serving. - What pasta shape works best?
Short pasta like fusilli, penne, or bowtie holds the dressing and ingredients well. - Can I use sun-dried tomatoes instead of fresh?
Absolutely! They add a richer, tangier flavor.
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