This colorful Mediterranean-style smashed chickpea salad sandwich is a healthy, protein-packed meal bursting with flavor and topped with a deliciously creamy vegan tzatziki.
This delicious vegan chickpea salad sandwich offers a healthy alternative to traditional chickpea, chicken, and tuna salad sandwiches without sacrificing the protein or flavor.
Tahini replaces the commonly used mayo, and offers a creamy texture while complementing the Mediterranean aromas.
I love to eat smashed chickpea and tahini sandwiches in a pita pocket or wrap for breakfast as well as lunch! They make such a simple, quick, anytime meal and fill me up for hours. If you love this recipe, my vegan Caesar wraps make another quick, simple meal with chickpeas and tahini!
Recipe
Mediterranean Chickpea Salad Sandwich (Vegan)
This vegan Mediterranean-style chickpea salad sandwich is colorful and bursting with flavor. Topped with a creamy thick tzatziki, pickled red onions and mashed avocado.
Ingredients
- 4-6 slices of bread
- 1 15 oz. can chickpeas
- 2-3 teaspoon water
- 2 tablespoon tahini
- 2 tablespoon lemon juice
- ¼ teaspoon turmeric
- ¼ teaspoon smoked paprika
- ¼ teaspoon salt
- ¼ teaspoon garlic powder
- ¼ teaspoon cumin
- 1 scallion finely chopped (optional)
- Creamy Vegan Tzatziki recipe
Toppings
- Red onions I used pickled
- Roma tomatoes
- ½ English cucumber or 1 Persian cucumber
- 1 avocado
Instructions
- Prepare creamy vegan tzatziki according to directions, if using.
- Drain chickpeas, reserving a bit of the water. Microwave drained chickpeas with 2 teaspoon water for high on 30 seconds. Mash them with a fork, leaving some whole. Add tahini, lemon juice, turmeric, smoked paprika, salt, garlic powder, and cumin. Mix everything together well. If it seems too dry, add 1 more teaspoon of water and mix. Add in chopped scallion and mix through.
- Slice all toppings and mash avocado. Toast bread slices if desired and top with mashed avocado, chickpea salad, and toppings of choice. Enjoy!
Tried this recipe?Leave a comment below and tag @zenandzaatar on social!
Kassandra says
What if you don’t have a microwave!?
Kassandra says
What if you don’t have a microwave!?
Zena | Zen and Zaatar says
You can make this without a microwave, heating it up just makes the chickpeas easier to smash, so it will just take a little more effort. I would also probably use 1 tsp less of water. Cheers! <3
Patricia says
Absolutely delicious. I made this into a salad instead of a sandwich and I will absolutely be making it again. Thank you for sharing.
Zena | Zen and Zaatar says
So glad you loved it! 🙂
Jen says
I want to take this camping. Is the tzatziki on the side? Spread on the toast? Or mixed in with the chickpea mixture?
Thank you!
Zena | Zen and Zaatar says
For camping I would recommend to store the tzatziki on the side, and spread it on the toast or on top of the chickpea salad during assembly, before you eat it!
Romy says
So delicious! This is hands down one of the best chickpea sandwich recipes. It’s packed with much flavor and texture; just the way I love my meals. Thank you for the depth of flavor. It’s now in rotation in my household.
Carol says
This was so good. I made a wrap with just a slice of tomato. My new lunch favorite for work.
Zena | Zen and Zaatar says
Oh what a great idea for a work lunch! So happy you loved it! <3