This Chickpea Salad Sandwich is one kind thing you can do for yourself this week. It takes mere minutes to make, is filled with wholesome ingredients, and the leftover mashed chickpea salad filling saves several days so you’ll have a fast, healthy meal on hand when you need it.
I don’t know about you, but once summer arrives, my weekend eating habits tend to become a little…lax.
Now instead of wasting my energy on regret, I’ve found it a much more positive, productive, and healthy use of my time to prepare a few nourishing meals to enjoy throughout the week.
I have more energy, feel better about myself, and by Friday? I’m ready to greet the weekend with gusto.
This curried chickpea salad sandwich is my latest “be good to yourself” weekday recipe.
It’s a tangle of satisfying flavors and textures that tastes fabulous.
Eating healthy meals should never mean feeling deprived.
Its healthy ingredient line-up means it will leave you feeling fabulous too.
I found myself looking forward to lunch every day that it was in our refrigerator.
My main inspiration for this chickpea salad sandwich is curry.
I adore Curry Chicken Salad, and I suspected that a similar flavor profile would work well with chickpeas, which are a staple in Indian cuisine. BINGO!
5 Star Review
“Amazing recipe! I love the curry, cashew, and chickpea combination. It’s on my regular recipe rotation.”— Emily —
How to Make Chickpea Salad Sandwich
In order to keep this salad light and healthy, I made a few simple swaps.
They help make the salad more nutritious without diminishing the flavor.
- One of these swaps is using nonfat plain Greek yogurt instead of mayo, making this a chickpea salad sandwich NO MAYO!!!
- It’s cool, creamy, tangy, and a perfect swap for mayo.
- Chickpeas. In addition to pairing well with curry, chickpeas are also super affordable, high in protein and fiber, and they are an ideal choice for meal prep lunches.
- Greek Yogurt. High in protein, ultra creamy, and perfect for making a healthy, super creamy curry chickpea salad. Using Greek yogurt instead of mayo helps keep the chickpea salad sandwich calories low.
- Lemon Juice. For brightness and acidity.
- Maple Syrup. Adds delicious sweetness to the salad and balances the curry.
- 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).
- Garlic Powder. For a touch of garlicky flavor without the fuss of mincing.
- Celery. To give the mashed chickpea salad layers of interesting texture, I added some crunchy, refreshing 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.
- Mash the chickpeas.
- Stir the yogurt, lemon, maple syrup, and spices into the chickpeas.
- Add the celery, green onion, cashews, and raisins. Serve as desired and ENJOY!
- To Store. Chickpea salad will last in the refrigerator 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.
Meal Prep Tip
Up to 1 day in advance, prepare the chickpea mixture as directed. Refrigerate until you’re ready to serve.
Recommended Tools to Make this Recipe
- Mixing Bowls. Perfect for making this chickpea salad.
- Citrus Juicer. Makes juicing lemons and limes a breeze.
- Masher. The easiest way to mash the chickpeas.
I hope I’ve successfully sold you on this nutritious salad and you’re thinking, “Okay, Erin. What’s the recipe for chickpea salad?” I know you’re going to love it!
Frequently Asked Questions
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.
While this recipe isn’t spicy as written, you can turn up the heat if you want a spicy chickpea sandwich. Add a dash of cayenne pepper.
I think this would be delicious as a chickpea salad sandwich with tahini (add 1 tablespoon tahini), chickpea salad sandwich with peanut butter (add 1 tablespoon peanut butter), or a dill chickpea salad sandwich (add 1 tablespoon chopped fresh dill).
Chickpea Salad Sandwich
- 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
- 1/2 teaspoon garlic powder
- 1/2 teaspoon kosher salt
- pinch black pepper
- 2 stalks celery finely chopped
- 1 green onion finely chopped, plus additional to taste or for garnish
- 1/4 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
- 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.
- 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.
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