Smashed Chickpea Sandwich

This sammie is a great vegetarian take on a tuna or chicken salad sandwich, but better! 

With plenty of protein and fiber, chickpeas leave you feeling nourished & satisfied. Plus, they can take on any flavor introduced to them so have fun with the recipe below. Use it as a guideline and add your own flair- think about mixing in slivered almonds or sunflower seeds, grapes, or apples.

Makes 2 hefty sandwiches

You'll need:

1 can chickpeas, rinsed and drained

½ cup shredded carrot

¼ cup spring onion, chopped

¼ cup chopped pickle

2 tbsp mayonnaise (tahini works great, too!)

1 tsp stone ground mustard

Splash of lemon juice

Salt & pepper to taste


 Suggested accompaniments: tomato, alfalfa sprouts, avocado


1. Mash chickpeas using a potato masher, fork, or pestle. Mash just enough to get a mixed texture of whole and smashed chickpeas.

2.  Add carrot, onion, pickle, mayonnaise, mustard, lemon, and salt and pepper to taste. Mix.

3.  Layer on your choice of bread with your favorite accompaniments. 

This recipe's twice as nice- store it for up to 2 days for multiple lunches.  It's even better if you let it sit overnight!