I think it’s safe to say, we all are on the hunt for quick, easy, and healthy recipes that are great to make in advance and keep on hand whenever. All of us lead busy lives so I get that you really don’t want to spend that much time putting anything together. That’s exactly why you need to make this chickpea salad sandwich a part of your usual menu. It started out as an attempt to make vegetarian “fish cakes” but as I tasted the mixture I found myself wanting to eat it then and there as is. That’s when I figured it would be perfect to use anywhere you would normally use tuna salad. Add it to a green salad, a wrap, or as a simple sandwich and I’m telling you, you’ll be surprised just how good chickpeas can be. The ingredients are simple and I’m sure you have about 95% of the ingredients in your kitchen as we speak. It takes almost no time to prepare and is even better the next day once the flavors have had a chance to marinate together. Before we get into the specifics of the recipe, let’s talk a little bit about the star of the show, chickpeas.
Health Benefits of Chickpeas
Chickpeas or garbanzo beans as they are often called are a member of the legumes family along with items like lentils, peas, peanuts, and other bean varieties. Chickpeas are both a complex carbohydrate and a protein food because they contribute a little bit of both. You will find that is the case with other items from the legume family as they all contribute a different ratio of carbohydrates and protein. Although chickpeas alone are not a complete protein, when paired with some crispy bread, you can be sure you will get all the protein you need. I always recommend varying your sources of protein and not just relying on a single source because then you can assure you are getting a variety of nutrients.
Not only do chickpeas provide a great source of plant-based protein, but they also contribute a great deal of fiber and starch both which help to slow down the rate at which your blood sugar increases after a meal and with overall satisfaction. Chickpeas are also a nutrient powerhouse for many of the trace minerals our bodies need to carry out their day to day function. They are high in manganese, folate, copper, phosphorus, iron, and magnesium all of which play a crucial role at the cellular level.
Now all science aside, this sandwich is ridiculously good and has become a weekly staple in my fridge. It’s my go-to quick lunch and even after eating it for a few weeks straight, I’m still not tired of it. So now that you know why you should eat it, let’s get into what you’ll need so you can try it out for yourself!
◊ Makes about 6-8 sandwiches
- 3 15 oz. cans of Garbanzo Beans/Chickpeas (rinsed & drained)
- 2 stalks of celery (chopped)
- 3 cloves garlic (finely minced)
- Juice of 1/2 lemon
- 2 tablespoons diced jalapenos ( I used canned)
- 1/2 teaspoon pepper
- 1 teaspoon onion powder
- 1 tablespoon Old Bay Seasoning
- 2 tablespoons mustard**
- 1 cup Mayo (I used the brand Just, it contains no eggs)
**NOTE: I’ve made this various times using both regular yellow mustard or stone-ground mustard and both work very well in this recipe.
- Begin by rinsing the chickpeas and setting them aside on a clean kitchen towel to drain and remove excess water.
- Once the chickpeas have dried a bit, add them to a bowl and mash them using either a fork or a potato masher.
- Mash them until they are all mostly combined but some texture still remains.
- Add in all the ingredients and stir until combined.
- Refrigerate for at least 5 minutes to allow the flavors to marinate together. You don’t want to skip this part.
- Use in a salad, wrap, sandwich, or really anything!