Chickpea Sandwich Filling
Elevate your lunchtime routine with this easy and flavorful Chickpea Sandwich Filling, the perfect vegetarian twist on a classic deli favorite! Made with protein-packed mashed chickpeas, creamy mayonnaise (or vegan mayo for a plant-based option), and a tangy kick from Dijon mustard and fresh lemon juice, this recipe is a wholesome and satisfying alternative to traditional sandwich spreads. Crunchy celery, zesty red onion, and aromatic parsley add layers of texture and freshness, while a hint of paprika brings just the right touch of warmth. Ready in just 10 minutes, this versatile filling is ideal for sandwiches, wraps, or lettuce cups, making it a quick and healthy option for lunches or light dinners. Whether you enjoy it immediately or let it chill to enhance its flavors, this chickpea sandwich spread is a must-try for vegetarians and vegans alike!
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Recipe Information
Ingredients
- 1 can (15 oz) canned chickpeas (garbanzo beans)
- 3 tablespoons mayonnaise (or vegan mayo)
- 1 teaspoon dijon mustard
- 1 medium, finely diced celery stalk
- 2 tablespoons, finely chopped red onion
- 1 tablespoon lemon juice
- 2 tablespoons, chopped fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon paprika
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water.
Transfer the chickpeas to a large mixing bowl and mash them with a fork or potato masher until mostly smooth with some texture remaining (chunks are fine).
Add the mayonnaise, dijon mustard, and lemon juice to the mashed chickpeas. Stir until fully combined.
Fold in the finely diced celery, chopped red onion, and parsley. Mix well to distribute evenly.
Sprinkle in the salt, black pepper, and paprika. Adjust the seasoning to taste if necessary.
Serve immediately as a sandwich filling using bread, wraps, or lettuce leaves. Alternatively, refrigerate for 30 minutes to let the flavors meld before serving.
Nutrition Facts
Calories |
168 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 522 mg | 23% | |
| Total Carbohydrate | 16.9 g | 6% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 3.2 g | ||
| Protein | 4.7 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 37 mg | 3% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 161 mg | 3% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
