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This mashed chickpea salad is a perfect tuna dupe. I love that you can use it in a sandwich or alone as a vegan side dish or dip for crackers!
What do vegans eat on sandwiches?
The basic answer here is anything. Just like a tortilla, you really can put almost anything between bread.
Here are a few of my faves:
Veggies– all and any, I slap them on like no tomorrow!
Sauce– the pinnacle of finishing off the flavor of a meal, just spread it on with a heavy hand.
Cheese– dairy free cheese is great to throw on for an extra oomph and if you’re fancy, melt it.
Protein– Portobello mushrooms, baked tempeh, avocado, whatever it is, putting a good protein base on a sammie helps keep you full and satisfied.
Mimicking the feel of the classic tuna salad, but in a healthy way, isn’t that hard. You need to think of two main things: the main protein and the creamy base. There are many ideas out there on replacing tuna in a vegan tuna sandwich. Jackfruit, artichoke hearts, hearts of palm and chickpeas are the top choices. I chose the later, making this mashed chickpea salad sandwich the perfect easy meal.
Are chickpeas in a can good for you?
With the use of BPA-free cans now, there is no harm in using canned chickpeas. Plus I feel that they mash a bit better. We all need to make our own decisions, but for me, balance and low stress plays a huge role in living the perfect food space for me. Learn more about Balancing a Plant-Based life.
What is Aquafaba?
Aquafaba is literally the liquid from a can of chickpeas. It took the vegan cooking world by storm some years back. Joel Roessel noticed that it frothed much like egg whites. It now is used as an egg replacer in many things, from baking to actual meringue!
With the baking world using it non-stop, I decided to take a different spin (big surprise here) and use it in a savory recipe. So I frothed it up by beating it on high to make it creamy and fluffy, then mixed it into my chickpea salad base to add to the creaminess of the chickpeas. No mayo needed! You can definitely add a bit of oil when you beat it for an extra creamy flavor, but it isn’t necessary.
Can I make my own Aquafaba?
Yep, you sure can. If you soak your dried chickpeas instead of using canned, save the liquid and reduce it like explained in this post here all about making your own Aquafaba.
How long does Aquafaba last?
Aquafaba can hang in the fridge for about a week. You can also pour the liquid into ice cube trays, then once frozen, dump the aquafaba cubes into a plastic bag. Boom, instant aquafaba for things like smashed chickpea salad sandwiches, baked goods, and those crazy moments when you attempt things like meringue.
Smashed Chickpea Salad Sandwich
This smashed chickpea salad sandwich is packed with protein and fresh ingredients. A perfect meal for lunch or bread free as a side dish!
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Prep Time 20 mins
Total Time 20 mins
Course 30 Minutes or Less, Lunch, Main Course
Cuisine Mediterranean
Servings 4
Calories 216 kcal
Ingredients
US CustomaryMetric
1x2x3x
- 1 ½ cups chickpeas , drained and rinsed, about one 15 oz can
- 6 tablespoons chickpea brine , the juice from can of chickpeas (can drizzle some oil in with this if you want an extra creamy result, see note)
- ½ cup almonds , or pumpkin seeds for nut free version
- ½ cup roughly chopped carrots
- ½ cup roughly chopped celery
- ¼ cup roughly chopped pickles
- 1 tablespoon roughly chopped fresh dill
- 1 tablespoon pickle juice
- 1 tablespoon lemon juice
- ½ teaspoon sea salt
- ¼ teaspoon garlic powder
- ¼ teaspoon ground black pepper
- ¼ cup chopped cilantro , optional for added level of flavor
To serve:
- 4 slices your favorite sandwich bread , gluten-free if needed
- Sliced cucumber
- Lettuce
- Tomato
Instructions
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Drain the can of chickpeas, reserving the juice.
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Put almonds, carrots, celery, pickles and dill into a food processor. Chop into small pieces and put into a large bowl.
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Next add the chickpeas into the food processor and pulse until chunky. Take out all but ¼ cup and add to the bowl.
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Puree the leftover chickpeas into a paste.
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Add the chickpea paste, pickle juice, lemon juice, salt, garlic powder and pepper into the bowl and mix well.
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Pour in the reserved chickpea brine (you can store the rest for future use), and beat with a stand mixer (with whisk attachment) or beater until it begins to get thick and creamy. You can drizzle a bit of oil here if you want an extra creamy result. You can also skip this step and just leave the mixture as is.
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Add it to the bowl and fold into the mixture.
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Serve on bread with cucumbers, tomatoes and lettuce!
Notes
- If you want a really fast version and don’t want to mess with whipping the brine, then simply add ½ cup chickpeas instead of ¼ when pureeing to a paste, then mix with the chopped chickpeas and veggies.
- Makes 2 cups chickpea mixture. Serving size is ½ cup.
- Nutrition facts are for the mashed chickpea filling only
Tips to prep ahead:
- Chop veggies and beans beforehand so all you need to do the day you make it is put it all together.
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.
Nutrition
Calories: 216kcalCarbohydrates: 23gProtein: 9gFat: 10gSaturated Fat: 0gPolyunsaturated Fat: 0gMonounsaturated Fat: 0gTrans Fat: 0gCholesterol: 0mgSodium: 419mgPotassium: 389mgFiber: 7gSugar: 4gVitamin A: 2830IUVitamin C: 3.9mgCalcium: 91mgIron: 2.5mg
Nutrition and metric information should be considered an estimate.
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Courtesy : https://www.veggiesdontbite.com/low-fat-creamy-mashed-chickpea-and-veggie-sandwich/