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May 26, 2021

Smashed Chickpea Sandwich (No Mayo!)

by Slow Down Company

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– vegan – gluten free optional – oil free – refined sugar free – low fat –

The queen of all vegan sandwiches. My boyfriend, Eric, will tell you it’s the greatest sandwich of all time! This smashed chickpea sandwich vaguely mimics a chicken salad sandwich, but veganized and, in my humble opinion, much more flavorful. The diced pickles and red onion paired with the smashed chickpeas give this sandwich such a lovely texture and unique flavor. I’ve yet to meet a person (vegan or not) that doesn’t absolutely love it!

Smashed chickpea sandwich mix

Which bread is healthiest?

Arguably one of the healthiest types of bread, Ezekiel bread takes #1 in my heart. While most bread is made from processed wheat flour, Ezekiel bread is flourless, made from sprouted live whole grains and legumes like wheat, barley, beans, lentils, millet and spelt. The benefits of sprouted live whole grains is a higher nutrient profile, less starch and easier digestibility. On top of this, Ezekiel bread is a complete protein containing 18 total amino acids. Ezekiel bread can either be found in the bread section or the freezer section of your grocery store. Note: this brand makes both gluten-containing and gluten-free bread, however, sprouting promotes easier digestion, so even those with a gluten sensitivity can often tolerate gluten-containing Ezekiel bread. Fortunately, you can buy this bread fairly cheap on Amazon here. If you are looking for Ezekiel bread in your grocery store, check both the bread aisle and the freezer section.

Aside from Ezekiel bread, I will typically buy fresh made bread right from the bakery at my local grocery store, since it doesn’t contain all the additives and preservatives in most bread. My favorite is sourdough because it is the easiest to digest!

Ways to use this smashed chickpea mixture:

  • In a sandwich. There are endless toppings you can add like lettuce, tomato, bean sprouts, vegan ranch, celery, shredded carrots, avocado, etc. 
  • In finger sandwiches. They make a great potluck party or BBQ dish!
  • Don’t want to use bread? This chickpea mix tastes wonderful on top of a leafy green salad.
  • As a dip for veggies.

Smashed Chickpea Sandwich with Lettuce

Kitchen essentials:

  • Cutting board
  • Mixing bowl
  • Food processor (optional)

Substitutions:

  • Chickpeas (garbanzo beans): Ideally, you could use any type of bean, but chickpeas pair best with this flavor combination.
  • Hummus: can be swapped for vegan mayo, but I recommend using hummus for a more nutritious option.
  • Pickles and red onion: can be swapped for any of your favorite diced veggies.
  • Ezekiel bread: can be substituted for your bread of choice. See above for more of my favorite healthy bread options.

Smashed Chickpea Sandwich with lettuce

If you loved this smashed chickpea sandwich, I highly recommend trying some of my other favorite quick vegan fixes:

  • Ultimate Vegan BLT Sandwich
  • Grilled Banana PB& J Sandwich
  • Quinoa Tabbouleh
  • Chickpea Greek Salad
  • Garlicky Buffalo Chickpea Taquitos (Vegan)
Smashed Chickpea Sandwich (No Mayo!)
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Smashed Chickpea Sandwich (No Mayo!)

Recipe by Slow Down Company Course: Main Dishes, LunchDifficulty: Easy
Servings

2

servings
Prep time

10

minutes
Cooking time

0

minutes
Total time

10

minutes

Ingredients

  • 1 (15 oz.) can chickpeas (garbanzo beans), drained and rinsed well

  • 1/3 cup plain hummus

  • 1/4 cup diced pickles

  • 1/4 cup diced red onion

  • 1/2 tsp salt

  • 1/2 tsp black pepper

  • 1/2 tsp garlic powder

  • 1/2 tsp onion powder

  • 1/2 tsp dried dill

  • 1/2 tsp dried parsley

  • 4-6 romaine lettuce leaves (or lettuce of choice)

  • 4 slices Ezekiel bread (or bread of choice. See more options above)

Directions

  • Smash chickpeas. On a large plate or cutting board, lay out the chickpeas. Use a fork to roughly mash them. I like to keep a few whole chickpeas for more texture. Alternatively, you can use a food processor and pulse a few times (especially helpful if making a large batch). Don’t blend too much or it will become more of a thick hummus-like texture.
  • Make the chickpea mix. In a mixing bowl, combine the smashed chickpeas with the hummus, diced pickles, red onions, salt, pepper, garlic powder, onion powder, dill and parsley.
  • Prepare the sandwich. Scoop about half of the chickpea mix on to one slice of bread, then top with a few pieces of lettuce, any other toppings you would like, and the second piece of bread. Repeat for the second sandwich. Enjoy!

Notes

  • This recipe makes 2 sandwiches. The nutrition label is based on 1 sandwich.
  • The smashed chickpea mix can be left in the fridge for up to a week.

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Nutrition Facts

2 servings per container

Serving Size1 servings


Calories560

  • Amount Per Serving% Daily Value *
  • Total Fat 12.6g 20%
    • Saturated Fat 1.0g 5%
  • Sodium 589.5mg 25%
  • Amount Per Serving% Daily Value *
  • Total Carbohydrate 90g 30%
    • Dietary Fiber 24.7g 99%
    • Sugars 12.2g
  • Protein 27.7g 56%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

    Yum

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    2 comments

    • Anonymous
      June 1, 2021
      I made this over the holiday weekend and it was a big hit!
      Reply
      • Vita Pura Health
        June 7, 2021
        Happy you loved it!
        Reply

    Leave a Comment Cancel reply

    Bianca Soucy, Certified Health Coach

    me

    Hey there! I’m Bianca. I have a passion for creating simple, yet nourishing meals with local and seasonally available ingredients. I’m always dreaming of a slow, easy-going lifestyle – one where a homecooked meal can bring us all together. You can learn more about me by clicking here.

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