This vegan chickpea salad sandwich (no mayo!) is the perfect tuna salad alternative. Served with avocado and roasted carrots, it’s a great meal prep idea that’s full of tangy flavor. Gluten-free, oil-free, super easy.
We’re going back to basics today, folks. Like, really basic. Because after all, the only thing your heart and soul wants is a sandwich. To be more specific, a vegan tuna mayo sandwich that has neither the tuna nor the mayonnaise.
I know it may sound ridiculous. But I promise you, you’ll change your mind if you give it a chance. This 100% vegan chickpea salad sandwich is so good, I’ve lost count of how many times I’ve made it recently!
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Vegan Chickpea Salad Sandwich
If you’re never heard of chickpea salad sandwiches before, they’re basically an alternative to tuna mayo sandwiches. I have to say I’ve never been a big fan of tuna, but this definitely has its own unique and authentic flavor that still works as a great replacement for the original.
I’ve noticed that a lot of recipes for a chickpea salad sandwich use vegan mayonnaise. Either that’s store brought or homemade out of cashews, and there’s nothing wrong with that, but my version makes a good lower fat version, that’s also quicker than making your own mayo. Plus, given the often hefty price of nuts/dairy alternatives, this is a more budget-friendly recipe.
The flavors of this vegan tuna salad are incredible! You can, of course, eat it by itself. But it’s even better squashed in between two hearty slices of gluten-free bread. There’s plenty of tanginess, just as you’d expect. The vegetables add a nice crunch, and you will love the chewiness/texture.
What should I put in a vegan chickpea sandwich?
Except for, of course, they key ingredients, this is a very versatile recipe. For instance, I added bell pepper and celery into the chickpea salad. But, you can add pretty much any vegetables of your choice! Lunches like this are perfect for cleaning out the fridge.
I also like to make some simple roasted carrots – literally as simple as seasoning them with salt and pepper, and sticking them in the oven. This brings in some sweetness and variety. And of course, I think that no sandwich is complete without a generous layer of avocado! If you want to, you can even add some chunky vegan guacamole to really step it up a notch.
Main ingredients and substitutions
Carrots. As I mentioned, I like to add roasted carrots to my sandwich. You can also roast other veggies, such as zucchini, mushrooms and onion.
Chickpeas. You can use tinned or homemade, but keep in mind that the former has a softer texture.
Soy yoghurt. Make sure that it’s unflavored and unsweetened.
Nutritional yeast. Pretty much my favorite ingredient for adding ‘cheesy’ undertones to anything.
Apple cider vinegar. Other vinegars, such as rice and balsamic, work too.
Garlic.
Cumin.
Celery salt.
Paprika. Optional, but great if you love a little bit of spice.
Capers. This really gives the sandwich its distinctively authentic flavor. You can also use finely chopped gherkins or olives.
Red bell pepper.
Celery.
Lime juice. Lemon juice works too. I find that using fresh gives the best results.
Gluten-free vegan bread of your choice, to serve. Carefully check the ingredient list as bread oftentimes contains milk or eggs.
Mashed avocado, to serve.
How to make a vegan ‘tuna’ sandwich
STEP 1: Preheat the oven to 200 degrees C/400 F.
STEP 2: Lay the carrots out on a sheet of baking paper and season to taste with salt and pepper. Bake in the preheated oven for around 20 minutes.
STEP 3: Add the chickpeas, soy yoghurt, nutritional yeast, apple cider vinegar, garlic, cumin, celery salt and paprika to a large mixing bowl. Stir and mash around ⅔ of the chickpeas with either a fork of a potato masher.
STEP 4: Add the capers, red bell pepper, celery, and lime juice. Season to taste with salt and pepper, then stir well to combine.
STEP 5: Add a layer of mashed avocado to a slice of gluten-free bread. Then, add 3-4 tbsp of the chickpea salad on top, followed by the roasted carrots. Finish with another slice of bread, then cut in half and serve.
Tips and tricks for the best chickpea salad
- The chickpea salad will taste even better if you leave it to sit in the fridge for a few hours in an airtight container. In total, it lasts for around 3-4 days.
- Chop the vegetables finely in order to facilitate the assembly of the sandwich.
- You can, of course, eat the chickpeas by themselves!
- Due to the presence of soy yoghurt, I would not recommend freezing this recipe.
- Skip the carrots if you want to have lunch ready to go in basically 5 minutes!
You will love this recipe!
It’s…
- Vegan and plant based, as always.
- Perfect for meal prep.
- A great-tasting lunch option.
- A meal that the whole family will love.
- Gluten-free, as long as you use gluten-free bread.
- Made without fancy ingredients.
- Without mayo.
- Whole food plant based.
- Oil-free.
- Also perfect for impressing guests at parties!
Let me know in the comments: what’s your favorite vegan sandwich combo? If you give this vegan chickpea salad sandwich a go, be sure to tag me on Instagram (@ohmyveggies) so I can see your creations, and leave your feedback in the comments below.
Recipe
Servings: 4 sandwiches
Calories: 264kcal
Instructions
Preheat the oven to 200 degrees C/400 F.
Lay the carrots out on a sheet of baking paper and season to taste with salt and pepper. Bake in the preheated oven for around 20 minutes.
Add the chickpeas, soy yoghurt, nutritional yeast, apple cider vinegar, garlic, cumin, celery salt and paprika to a large mixing bowl. Stir and mash around ⅔ of the chickpeas with either a fork of a potato masher.
Add the capers, red bell pepper, celery, and lime juice. Season to taste with salt and pepper, then stir well to combine.
Add a layer of mashed avocado to a slice of gluten-free bread. Then, add 3-4 tbsp of the chickpea salad on top, followed by the roasted carrots. Finish with another slice of bread, then cut in half and serve.
Nutrition
Calories: 264kcalCarbohydrates: 39gProtein: 8gFat: 10gSaturated Fat: 1gSodium: 884mgPotassium: 547mgFiber: 8gSugar: 7gVitamin A: 4281IUVitamin C: 51mgCalcium: 196mgIron: 3mg
