Vegetarian Chickpea Sandwich Filling
Transform your lunchtime routine with this quick and flavorful Vegetarian Chickpea Sandwich Filling! Packed with protein-rich mashed chickpeas, creamy mayonnaise (or vegan mayo), tangy Dijon mustard, and a zesty splash of fresh lemon juice, this easy no-cook recipe delivers a delicious and nutritious meal in just 15 minutes. Crunchy celery, finely diced red onion, and fresh parsley elevate the texture and taste, while a hint of garlic powder and optional paprika garnish add a subtle kick. Perfect for hearty sandwiches, wraps, or pita pockets, this versatile recipe is a vegetarian and vegan-friendly alternative to traditional deli fillings. Ready in a snap, it’s ideal for meal prepping, picnics, or quick office lunches!
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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 stalk celery, finely diced
- 0.25 cup red onion, finely diced
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon garlic powder
- 0.25 teaspoon paprika (optional for garnish)
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water to remove excess salt.
Transfer the chickpeas to a large mixing bowl and mash using a potato masher or a fork to your desired texture. Leave some chickpeas partially whole for added texture.
Add the mayonnaise, Dijon mustard, lemon juice, and spices (salt, black pepper, and garlic powder) to the mashed chickpeas. Mix well to combine.
Fold in the finely diced celery, red onion, and fresh parsley. Stir until all ingredients are evenly distributed.
Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.
Optional: Sprinkle with paprika for garnish before serving.
Serve the chickpea filling between slices of whole-grain bread, in a pita, or as a wrap with fresh greens and sliced tomatoes.
Nutrition Facts
Calories |
170 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 520 mg | 23% | |
| Total Carbohydrate | 17.4 g | 6% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 3.5 g | ||
| Protein | 4.9 g | 10% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 175 mg | 4% | |
*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.
