Chickpea Salad Sandwich With Greek Yogurt
This creamy chickpea salad sandwich combines full-fat Greek yogurt, avocado, crunchy vegetables, and herbs without mayonnaise. The thick, chunky filling makes four complete sandwiches in 10 minutes.
Ingredients
- 1 can chickpeas 15 oz / 400 g can – drained and rinsed
- 1 ripe avocado peeled, pitted and sliced
- 80 g pickled gherkin drained and finely chopped
- 1 celery stalk finely chopped
- 1 small red onion finely chopped
- 1 garlic clove finely grated
- 2 tablespoons fresh parsley chopped
- 100 g full-fat Greek yogurt
- 1 tablespoon Dijon mustard
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon extra virgin olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
For Assembling the Sandwiches
- 8 slices multigrain sandwich bread
- 8 lettuce leaves
- 1 ripe tomato sliced
Instructions
- Drain and rinse the chickpeas from 1 can chickpeas . Add them to a bowl and mash with a fork until mostly broken down but still slightly chunky.
- Add 1 ripe avocado, peeled, pitted, and sliced. Gently mash it into the chickpeas until combined.
- Add 80 g pickled gherkin, drained and finely chopped, 1 celery stalk, finely chopped, 1 small red onion, finely chopped, 1 garlic clove, finely grated, and 2 tablespoons fresh parsley, chopped. Mix to distribute the vegetables evenly.
- In a separate bowl, mix 100 g full-fat Greek yogurt, 1 tablespoon Dijon mustard, 2 tablespoons freshly squeezed lemon juice, 1 tablespoon extra virgin olive oil, ½ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper until smooth.
- Add the Greek yogurt dressing to the chickpea mixture. Stir until the chickpea salad sandwich filling is creamy and evenly combined.
- Toast 8 slices multigrain sandwich bread, if desired. Place 2 lettuce leaves over each of 4 slices.
- Divide the chickpea filling among the 4 prepared slices. Add the slices from 1 ripe tomato, then close each sandwich with the remaining bread.
Notes
Chickpea texture: Leave some small chickpea pieces intact so the filling keeps its structure between the bread slices.
Vegetable preparation: Chop the gherkins, celery and red onion finely so their crunch and flavor remain evenly distributed.
Dressing control: Mixing the dressing separately creates an even consistency before it is added to the chickpeas and avocado.
Bread protection: If toasting, toast only the inward-facing sides to create a light moisture barrier without making the sandwich overly dry.
Nutrition
Calories: 301kcal | Carbohydrates: 36g | Protein: 12g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.003g | Cholesterol: 1mg | Sodium: 856mg | Potassium: 662mg | Fiber: 9g | Sugar: 7g | Vitamin A: 4102IU | Vitamin C: 26mg | Calcium: 160mg | Iron: 3mg
