Smashed Chickpea Salad Sandwich
Chickpeas smashed with yogurt, mustard and lemon into something that fills a sandwich like tuna mayo. Vegetarian, high fibre, and it keeps for days.
Method
- Rinse the chickpeas well and shake off as much water as you can. Wet chickpeas make a sloppy filling.
- Tip them into a bowl and smash with a fork or a potato masher. Stop while about a third are still in recognisable pieces. All-smooth turns into hummus and you lose the texture that makes this work.
- Add the yogurt, mustard and lemon juice and mix.
- Fold in the celery and red onion.
- Season well. Chickpeas are bland and this needs more salt than you expect. Taste it before it goes in the bread.
- Pile onto bread and press down.
Chickpeas smashed with yogurt, mustard and lemon into something that fills a sandwich like tuna mayo. Vegetarian, high fibre, and it keeps for days.
Nutrition per serving
- Calories
- 340 kcal
- Protein
- 15 g
- Carbs
- 52 g
- Fat
- 6 g
- Fibre
- 12 g
- Sugar
- 5 g
- Sodium
- 560 mg
Values are estimates based on USDA FoodData Central and vary with brands and portioning.
Chef notes
The mistake almost everyone makes the first time is smashing the chickpeas into a paste. Leave a third of them chunky. That is the difference between a sandwich filling with bite and a bowl of thin hummus soaking through your bread. The celery is not filler either, it is the crunch, so do not leave it out. This is one of the few lunches that is genuinely better on day two once the flavours settle.
Substitutions
- Greek yogurt: mayonnaise if you prefer, or a plant yogurt to make it vegan — Dijon: wholegrain mustard|Celery: diced cucumber or grated carrot
Serving suggestions
In a sandwich with lettuce, or scooped onto crackers. A few crisps inside the sandwich is not sophisticated but it is very good.
Storage
The filling keeps three days in the fridge in a sealed tub. Assemble sandwiches fresh.
Reheating
Serve cold. No reheating.
Equipment
- Mixing bowl
- Fork or potato masher
Variations
- Curried
- add half a teaspoon of curry powder and some raisins
- Herby
- fold through chopped dill and parsley
- Spicy
- add sriracha or chopped jalapeno
Why it works
Chickpeas are high in starch and fibre, so when smashed they hold their shape and grip the yogurt dressing rather than sliding out of the bread the way a wetter filling would. The acid in the lemon and mustard cuts the starchy flatness.
Frequently asked questions
Can I make it vegan?
Yes, use plant yogurt or vegan mayo.
Can I use dried chickpeas?
Yes, cook and cool about 1.5 cups first.
Why is mine bland?
Almost certainly under-salted. Chickpeas need a lot of seasoning.
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