This vegetarian chickpea tuna salad sandwich is a delicious plant-based lunch idea. It's so simple to make, too!
Ingredients and substitutions
- Chickpeas – you could also use fresh chickpeas, but you’ll need to cook them first.
- Celery – carrot would also add some crunch to your chickpea salad.
- Red onion – white onion can be used but it has a milder flavour.
- Light mayo – use regular mayo if it’s all you have on hand.
- Red wine vinegar – apple cider vinegar is the best substitute here.
- Garlic powder – onion powder would provide a similar taste.
- Curry powder – make your own using a blend of cumin, coriander, turmeric and black pepper.
- Fresh dill – dried dill can be used in a pinch.
- Salt & pepper – to taste.
- Whole wheat bread – feel free to serve your chickpea salad in any bread of your choice or lettuce wraps for a low carb option.
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How to make chickpea salad
Step 1: Mash the chickpeas.
Step 2: Add in the remaining ingredients.
Step 3: Mix everything together.
Mix in remaining ingredients except for bread. Let sit for 30 minutes for flavours to fully form.
Step 4: Serve and enjoy!
Serve between 2 slices of bread (toasted or untoasted) then serve and enjoy!
What to serve with chickpea salad
I love serving this chickpea tuna salad in between two slices of toasted or untoasted whole wheat bread for a healthy and delicious sandwich! If you’re looking for ideas on what to serve on the side, here are some of my favourite options:
- Fresh vegetables like carrots, celery and bell peppers
- Potato chips or kettle chips
- Dill pickles
Frequently Asked Questions
This chickpea salad is so good, you could definitely eat it every day if you want to! I like to mix up the recipes in my weekly meal prep to prevent food fatigue, but this salad is definitely a great addition to your menu, especially if you’re looking for plant-based options.
For this chickpea tuna salad, you’ll mash up the chickpeas right from the can. Canned chickpeas are pre-cooked, so you don’t need to worry about cooking them before mashing them up for your salad.
This smashed chickpea salad recipe is definitely a healthy lunch option! Chickpeas are a great source of plant-based protein and are full of vitamins and minerals including choline, folate, magnesium, iron, vitamin A and vitamin C. To keep this recipe on the healthier side, make sure you use light mayo and whole wheat bread or even lettuce wraps.
This chickpea salad recipe is made of canned chickpeas, celery, red onion, light mayo, red wine vinegar, garlic powder, curry powder, salt and pepper, all served in sliced whole wheat bread.
Storing and reheating
You can store this smashed chickpea salad recipe in the fridge for 3 to 5 days in an airtight glass container. It might even taste better as leftovers, since the flavours will have had more time to mingle! Before serving, give the salad a good stir and then serve on fresh bread. Since chickpea salad is served cold, you don’t need to worry about reheating.
Can you freeze chickpea salad?
I wouldn’t recommend freezing this chickpea salad, as the mayonnaise-based dressing won’t do well in the freezer. It’s so easy to make though, you can whip up a fresh batch in no time!
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Meal Prep Tools
- Grab some glass meal prep bowls to pack up any leftover chickpea salad.
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Chickpea “Tuna” Salad Sandwich {Vegetarian}
Ingredients
- 1 can chickpeas rinsed and drained
- 2 stalks celery finely diced
- 1/4 cup red onion finely diced
- 1/3 cup light mayo
- 1 tbsp red wine vinegar
- 1 tsp garlic powder
- 1 tsp curry powder
- 1 tbsp fresh dill or 1 tsp dried dill
- 1/2 tsp salt
- 1 pinch pepper
- 8 slices whole wheat bread optional, to make sandwiches
Instructions
- Mash chickpeas roughly in a large bowl, then mix in remaining ingredients except for bread. Let sit for 30 minutes for flavours to fully form.
- Serve between 2 slices of bread (toasted or untoasted) then serve and enjoy!
Notes
Nutrition
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