Don’t let this humble Chickpea Salad Sandwich fool you! It’s full of zippy flavor, plant-powered protein, and it’s budget-friendly to boot. Perfect for meal prep lunches—and it takes minutes to make!
Email Me the Recipe!
From time to time, we'll send you Well Plated emails. You can unsubscribe anytime. Have an account? Log In.
A vegetarian meal prep lunch packed with flavor.
This curried chickpea salad sandwich is my latest “be good to yourself” recipe. It’s a tangle of satisfying flavors and textures that tastes fabulous, and its protein-packed ingredient line-up means it will leave you feeling fabulous too!
As with my Curry Chicken Salad, I found myself looking forward to lunch every day that this salad was in our refrigerator. This chickpea salad lasts for up to 4 days, meaning you can enjoy leftovers for easy meals (or snacks) all week long!
Finding a delicious lunch you love is great, but finding one that’s also easy on your wallet is outstanding! The ingredients for this chickpea salad sandwich are simple, and you may already have them in your kitchen right now.
Key Ingredients
You’ll find the full list of ingredients in the blog post below, but here are some notes to keep in mind.
- Chickpeas. Chickpeas are a fantastic, budget-friendly meatless protein option for salads (see my Chickpea Tuna Salad and Mediterranean Chickpea Salad too).
- Greek Yogurt. Adds creaminess and tang. Use your favorite plant yogurt to make this a vegan chickpea salad sandwich.
- Maple Syrup. Adds delicious sweetness to the salad and balances the curry. You can swap the maple syrup for honey if you prefer.
- Curry Powder. A blend of spices, it’s warm and aromatic. Every brand is a little different, so pick your favorite (or try a new one).
- Celery. To give the mashed chickpea salad layers of interesting texture, I added some crunchy celery.
- Cashews. Another delicious, crunchy element that serves as a nice contrast to the creaminess of the chickpeas and dressing.
- Raisins. The golden raisins provide the right amount of sweetness to balance the curry’s spice.
5 Star Review
“Amazing recipe! I love the curry, cashew, and chickpea combination. It’s on my regular recipe rotation.”
— Emily —
How to Make a Chickpea Salad Sandwich
Mash the Chickpeas. A potato masher works well for this. Love chunky pieces of chickpeas in your chickpea salad sandwich? Mash them a little bit less. Prefer a smooth consistency? Mash away! This salad can adapt to your preferences.
Add the Yogurt, Lemon, Syrup, and Spices. Stirring until everything is evenly coated.
Stir in the Remaining Ingredients. Serve on bread or tucked into pitas or wraps. We love stuffing a few toppings into our sandwiches too. Lettuce, tomato, fresh herbs, and even chopped Air Fryer Cauliflower would be yummy. ENJOY!
Variations
- More Serving Ideas. We enjoyed this tasty chickpea salad filling stuffed inside a whole wheat pita with tomatoes and lettuce, but you could also serve it over greens, dipped with crackers, tucked into a piece of Homemade Naan, or served open-faced on toasted bread.
- Give It a Kick. You can turn up the heat if you want a spicier sandwich. Add a dash of cayenne pepper or hot sauce.
- Make It With Tahini. Add 1 tablespoon tahini.
- Add Some Fresh Dill. Add 1 tablespoon chopped fresh dill.
Chickpea Salad Sandwich
email me the recipe!
From time to time, we’ll send you Well Plated emails. You can unsubscribe anytime. Have an account? Log In.
Ingredients
- 1 (15-ounce) can reduced sodium chickpeas rinsed and drained
- 3 tablespoons nonfat plain Greek yogurt
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon pure maple syrup or honey
- 2 teaspoons curry powder plus additional to taste
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- pinch ground black pepper
- 2 stalks celery finely chopped
- 1 green onion finely chopped, plus additional to taste or for garnish
- ¼ cup roasted unsalted cashews chopped (or swap almonds or sunflower seeds)
- 3 tablespoons raisins or golden raisins
- For serving: pita, Homemade Naan, toasted bread, crackers, and/or a big bed of greens
Instructions
- Place the chickpeas in a large mixing bowl and roughly mash with a fork. Leave a few bigger pieces for texture.
- Add the Greek yogurt, lemon juice, maple syrup (or honey), curry powder, garlic powder, salt, and pepper. Mix well with a spoon. Taste and add additional salt, pepper, or curry powder to taste.
- Mix in the celery, green onion, cashews, and raisins. Enjoy cold or at room temperature inside a pita, on toasted bread, dipped with crackers, or over a bed of greens.
Video
Notes
- TO STORE: Refrigerate leftovers in an airtight storage container for up to 4 days.
- TO FREEZE: Freeze the chickpea mixture in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before serving.
Nutrition
Join today and start saving your favorite recipes
Create an account to easily save your favorite recipes and access FREE meal plans.
Sign Me Up
We absolutely loved it!
Thank you Jamie!
This recipe is TERRIFIC and so easy to make! I served on toast as suggested and added arugula. Even my husband loved it! This is a definite weekly addition. Thank you so much!!! YUM! (Note: We may get 4 servings instead of 2 out of this!)
Yay! Thank you Gigi!
Trying to do a bit of meal prep veggie type lunches and tried this today and we liked it. I added a few more veggies I had around in addition to celery and green onion–added finely chopped red bell pepper, and carrots, so added another tab of yogurt. Used dates instead of raisins, as had some to use. Very good with a pita and lots of spinach. Like the idea of adding a dab of tahini and dill and may try some of that too, on leftovers. I got 6 half cup servings.
So glad to hear, Frances! Thank you!