Chickpea Salad Sandwich

This easy chickpea salad sandwich is creamy, tangy, and full of fresh flavor. It makes a perfect quick lunch, picnic favorite, or satisfying snack that can be made ahead and stored for busy days.

In this simple recipe, chickpeas are mashed to create a hearty, protein-rich base, then mixed with crunchy celery, zesty red onion, and briny dill pickles for a satisfying texture and taste. Vegan mayonnaise and mustard add a creamy tang, while herbs and spices bring layers of flavor. This recipe works wonderfully on sourdough or whole grain bread, but it can also be scooped onto crackers for a lighter bite.

Beyond its convenience, this recipe is also highly adaptable. You can swap in different fresh herbs, add shredded carrots for extra crunch, or mix in a spoonful of hummus for a richer texture. It works just as well served open-faced on toast, stuffed into a pita, or rolled in a wrap for a portable meal.

Why This Recipe Supports Hormone Balance and Health

This chickpea salad sandwich offers more than just great flavor. It is designed with nutrient-dense ingredients that can help support your body’s needs during perimenopause and menopause, while also promoting overall health and well-being.

• Rich in plant-based protein from chickpeas, which supports muscle maintenance and repair during midlife.
• High in fiber to promote digestive health and help maintain steady blood sugar levels.
• Contains phytoestrogens from chickpeas, which may help support hormonal balance during perimenopause and menopause.
• Provides complex carbohydrates from whole grain bread for steady energy without spikes or crashes.
• Packed with micronutrients from vegetables and herbs that support bone health, immune function, and overall vitality.
• Versatile and easy to prepare, making it a sustainable healthy meal choice for busy days.

How to Make Chickpea Salad Sandwich

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/4 cup red onion, diced
• 1 rib celery, diced
• 1/4 cup dill pickles, diced
• 4 tablespoons vegan mayonnaise
• 1 teaspoon mustard
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/2 tablespoon dried parsley
• 1/2 teaspoon dried dill
• 1/2 teaspoon oregano
• 1/4 teaspoon salt, or to taste
• Black pepper, to taste
• Whole grain or sourdough bread, for serving

Directions:

Step 1: In a large bowl, mash the chickpeas with a fork, potato masher, or pastry blender until mostly smooth, leaving some small chunks for texture.

Step 2: Add red onion, celery, pickles, vegan mayonnaise, mustard, garlic powder, onion powder, parsley, dill, oregano, salt, and pepper. Stir until everything is well combined.

Step 3: Serve on bread with sprouts, spinach, or lettuce, or spoon onto whole grain crackers for a lighter option.

Storage & Notes

Storage: Store the chickpea salad in an airtight container in the refrigerator for up to four days. The flavors deepen as it chills, making it a great make-ahead option. If serving as a sandwich, you may want to assemble just before eating to keep the bread fresh.

Notes:

• For extra protein, mix in hemp seeds, pumpkin seeds, or chopped walnuts.
• Serve on bread, in a whole grain wrap, stuffed into pita pockets, or as a topping for whole grain crackers.
• For a lighter option, serve on a bed of leafy greens as a salad.
• Add sliced avocado or tomato just before serving for extra flavor and healthy fats.
• Use fresh herbs instead of dried for a brighter, fresher taste.
• Mash chickpeas to your preferred texture — leave some chunky for more bite, or mash until smooth for a creamier spread.
• This recipe also works well as a dip for raw vegetables like cucumber slices, celery sticks, or bell pepper strips.