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The Crowd-Pleaser Mediterranean Chickpea Salad Sandwich

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This vibrant, crowd-pleasing Mediterranean Chickpea Salad Sandwich is packed with flavor from sun-dried tomatoes, fresh herbs, creamy tahini, and a hint of aromatic Za’atar. It’s a delicious and satisfying plant-based meal, perfect for a hearty lunch. This recipe is naturally soy-free and nut-free. For a gluten-free option, simply serve the chickpea salad in crisp lettuce cups, alongside your favorite grains, or with gluten-free bread.

Ingredients

Scale

For the Chickpea Salad

  • 2 ¼ cups cooked chickpeas (from ~1 ½ x 15-oz cans; low-sodium, rinsed & drained well)
  • ¾ cup finely chopped red bell pepper
  • ¼ cup finely diced cucumber (seeded and patted dry)
  • 6 tablespoons thinly sliced green onions (scallions)
  • 4 ½ tablespoons chopped oil-packed sun-dried tomatoes (drained and patted dry)
  • 3 tablespoons chopped Kalamata olives (patted dry)
  • ¾ cup freshly chopped parsley
  • 6 tablespoons freshly chopped mint
  • 1 ½ teaspoons dried oregano
  • 1 ½ teaspoons ground coriander
  • 1 ½ teaspoons ground cumin
  • ¾ teaspoon onion powder
  • ¼ teaspoon smoked paprika
  • ¾ teaspoon freshly ground black pepper
  • ¼ teaspoon fine salt (to taste (start with ⅛ tsp))
  • 1 ½ teaspoons za’atar (optional, recommended)

For the Creamy Tahini Dressing

  • 4 ½ tablespoons tahini
  • 1 ½ tablespoons fresh lemon juice
  • 1 ½ to 3 tablespoons hot water (as needed)

For Assembly

  • 6 slices bread (e.g., whole wheat, sourdough, or pita)
  • Optional: crisp lettuce (sliced tomatoes, extra cucumber)

Instructions

  1. Mash the chickpeas: In a large bowl, mash about ¾ of the chickpeas with a fork or potato masher, leaving some whole for texture.
  2. Add vegetables & herbs: Add bell pepper, seeded/patted-dry cucumber, green onions, patted-dry sun-dried tomatoes and olives, parsley, and mint; mix.
  3. Season: Add oregano, coriander, cumin, onion powder, smoked paprika, black pepper, and salt (start with ⅛ tsp) plus optional za’atar; stir well.
  4. Make dressing: In a small bowl whisk tahini with lemon juice (it will thicken), then whisk in hot water gradually until smooth and pourable (not watery).
  5. Dress & adjust: Fold dressing into the salad until evenly coated; taste and adjust salt or lemon.
  6. Chill: Cover and refrigerate 30 minutes to meld flavors and firm texture.
  7. Assemble & serve: Layer optional lettuce/tomato on bread, add a generous scoop of salad, top with the second slice. Refrigerate leftovers 3–4 days.

Notes

Nutrition Facts (per serving, filling only, without bread): Calories: 432 kcal | Total Fat: 21.7 g | Sodium: 520 mg (with ⅛ tsp salt) or 811 mg (with ¼ tsp) | Total Carbs: 49.6 g (Fiber: 17.0 g, Sugars: 11.0 g) | Protein: 15.8 g

These values are approximate and may vary based on ingredients and preparation. Sodium can vary significantly by brand (canned chickpeas, olives, sun-dried tomatoes, Za’atar) and added salt; using low-sodium products and rinsing canned goods can help manage sodium levels.

Nutrition