This Vegetarian Chickpea Sandwich Filling is a protein-packed, creamy, and flavorful alternative to traditional chicken or tuna salad. Made with mashed chickpeas, crunchy veggies, and a tangy dressing, it’s perfect for sandwiches, wraps, or even as a dip for crackers and veggies.
📋 Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed 🥫
- 1/4 cup mayonnaise or vegan mayo 🥄
- 1 tablespoon Dijon mustard 🌿
- 1 tablespoon lemon juice 🍋
- 1/4 cup celery, finely chopped 🌿
- 1/4 cup red onion, finely chopped 🧅
- 1 tablespoon fresh parsley or dill, chopped (optional) 🌿
- Salt and pepper, to taste 🧂
- Optional add-ins: diced pickles, grated carrots, or a pinch of smoked paprika 🌶️
📝 Instructions:
1. Prepare the Chickpeas:
- Mash the chickpeas:
- Place the drained and rinsed chickpeas in a medium-sized mixing bowl. Using a fork or potato masher, mash the chickpeas until they are mostly broken down, leaving a few chunks for texture.
2. Mix the Dressing:
- Combine ingredients:
- Add the mayonnaise, Dijon mustard, lemon juice, celery, red onion, and optional parsley or dill to the mashed chickpeas. Mix well to combine.
- Season:
- Add salt and pepper to taste. Stir in any optional add-ins, such as diced pickles, grated carrots, or smoked paprika, for extra flavor.
3. Serve:
- Serve immediately:
- Spread the chickpea mixture onto bread slices, wraps, or crackers. Add your favorite sandwich toppings, such as lettuce, tomato slices, or avocado, for an extra crunch.
- Store leftovers:
- Store any leftover filling in an airtight container in the refrigerator for up to 3 days.
🍽️ Tips:
- Make it lighter: Substitute Greek yogurt for some or all of the mayonnaise for a lighter, tangier option.
- Spice it up: Add a dash of hot sauce or a sprinkle of cayenne pepper if you like some heat.
⏱️ Preparation Time: 10 minutes
⏱️ Total Time: 10 minutes
🍽️ Servings: 4 sandwiches
🔥 Calories: Approximately 150-200 kcal per serving
This Vegetarian Chickpea Sandwich Filling is a quick, nutritious, and versatile option for lunch. It’s packed with plant-based protein and can be easily customized to suit your taste preferences! 🥪🥗🌿