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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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)
Directions
Step 1
Drain and rinse the canned chickpeas thoroughly under cold water to remove excess salt.
Step 2
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.
Step 3
Add the mayonnaise, Dijon mustard, lemon juice, and spices (salt, black pepper, and garlic powder) to the mashed chickpeas. Mix well to combine.
Step 4
Fold in the finely diced celery, red onion, and fresh parsley. Stir until all ingredients are evenly distributed.
Step 5
Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.
Step 6
Optional: Sprinkle with paprika for garnish before serving.
Step 7
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
| Serving size | (590.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 687.0 |
| Total Fat 35.9g | 0% |
| Saturated Fat 5.2g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 14.2mg | 0% |
| Sodium 2292.6mg | 0% |
| Total Carbohydrate 70.9g | 0% |
| Dietary Fiber 18.1g | 0% |
| Total Sugars 14.4g | |
| Protein 19.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 162.2mg | 0% |
| Iron 5.5mg | 0% |
| Potassium 716.1mg | 0% |
Source of Calories