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The Crowd-Pleaser Mediterranean Chickpea Salad Sandwich

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.
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Prep Time 25 minutes
Cook Time 35 minutes
Servings 3 sandwiches
Calories 432 kcal

Ingredients
  

For the Chickpea Salad:

  • 2 ¼ cups cooked chickpeas from about 1 ½ standard 15-ounce cans; if using canned, choose low-sodium, rinse and drain them well
  • ¾ cup finely chopped red bell pepper
  • ¼ cup finely diced cucumber
  • 6 tablespoons thinly sliced green onions scallions
  • 4 ½ tablespoons chopped oil-packed sun-dried tomatoes drained
  • 3 tablespoons chopped Kalamata olives
  • 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
  • ¾ teaspoon freshly ground black pepper
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon salt or to taste (see note on sodium in nutritional information)
  • 1 ½ teaspoons Za'atar optional, but highly recommended for authentic flavor

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 of your favorite bread e.g., whole wheat, sourdough, pita bread

Optional additions:

  • Crisp lettuce leaves, sliced ripe tomatoes, extra cucumber slices

Instructions
 

  • Mash the Chickpeas: In a large mixing bowl, add the prepared chickpeas. Using a fork or a potato masher, gently mash about three-quarters of the chickpeas, leaving some whole or partially mashed for texture.
  • Combine Vegetables & Herbs: Add the chopped red bell pepper, diced cucumber, sliced green onions, sun-dried tomatoes, and Kalamata olives to the mashed chickpeas. Stir in the freshly chopped parsley and mint.
  • Add Spices & Seasonings: Sprinkle the dried oregano, ground coriander, ground cumin, onion powder, smoked paprika, black pepper, salt, and optional Za'atar over the chickpea mixture. Stir everything thoroughly to ensure the ingredients are well combined and spices are evenly distributed.
  • Prepare the Tahini Dressing: In a small bowl, whisk together the tahini and fresh lemon juice. The mixture will thicken. Gradually stream in 1 ½ tablespoons of hot water while whisking continuously until the dressing is smooth, creamy, and has a lighter color. If it’s too thick, add a little more hot water, ½ tablespoon at a time, until it reaches your desired consistency (it should be pourable but not watery).
  • Dress the Salad: Pour the tahini dressing over the chickpea salad. Mix well until all ingredients are evenly coated. Taste and adjust seasoning if necessary, adding more salt or lemon juice if desired.
  • Chill (Recommended): For the best flavor, cover the bowl and refrigerate the chickpea salad for at least 30 minutes. This allows the flavors to meld and deepen.
  • Assemble Sandwiches: When ready to serve, take your bread slices. If using, place a layer of lettuce, sliced tomatoes, or extra cucumber on one slice of bread. Spoon a generous portion of the chickpea salad onto the bread, spread it evenly, and top with the second slice of bread.
  • Serve: Enjoy your Mediterranean Chickpea Salad Sandwiches immediately. Leftover chickpea salad can be stored in an airtight container in the refrigerator for up to 3-4 days.
  • Tips & Variations
  • Serving Suggestions: Besides sandwiches, this chickpea salad is excellent in wraps, pita pockets, or as a topping for baked potatoes or salad greens.
  • Add Crunch: For extra texture, stir in 2 tablespoons of toasted sunflower seeds or chopped walnuts just before serving.
  • Bean Alternatives: If you're not a fan of chickpeas, this salad also works well with cannellini beans or other cooked white beans.
  • Adjusting Consistency: If your salad seems too dry, a little extra tahini mixed with a touch more hot water can be stirred in to reach desired creaminess.

Notes

Servings: 3 sandwiches
Estimated Nutritional Information
(Per serving, filling only, without bread. Calculated using USDA data with low-sodium canned chickpeas, rinsed, and specified salt amount.)
  • Calories: ~432 kcal
  • Protein: ~15.8 g
  • Fat: ~21.7 g
  • Carbohydrates: ~49.6 g
  • Fiber: ~17.0 g
  • Sugars: ~11.0 g
  • Sodium: ~811 mg
Note on Sodium: The sodium content is an estimate. It can vary significantly based on the specific brands of canned chickpeas, olives, sun-dried tomatoes, and Za'atar used, as well as any variations in added salt. Using low-sodium products and rinsing canned goods can help manage sodium levels.