This bright and fresh salad sandwich is packed with crunchy veggies and a creamy green goddess dressing. It’s a tasty way to eat your greens and feel good about it!
I love packing these for lunch—they’re light yet filling. Plus, you can pile on your favorite veggies! Seriously, who doesn’t love a little crunch in their sandwich? 🥗
Making it is super easy! Just mix the dressing, layer on the veggies, and spread it on your bread. Perfect for a quick meal or a picnic with friends!
Key Ingredients & Substitutions
Chickpeas: These provide protein and a creamy texture. If you’re short on time, canned chickpeas are ready to go! You can swap them with white beans or even mashed avocado for a different vibe.
Mayonnaise: I use regular or vegan mayo for creaminess. If you want a lighter option, Greek yogurt works great. Just keep in mind it will change the flavor a bit.
Herbs: Fresh parsley, chives, and tarragon are key for that green goddess flavor! If you don’t have tarragon, try swapping for basil or cilantro, depending on your taste.
Vegetables: Red onion, cucumber, and celery add crunch and freshness. Feel free to substitute with bell peppers, shredded carrots, or any other crunchy veggies you like.
Bread: Whole grain or multigrain bread adds fiber and flavor. You can use gluten-free bread or even lettuce wraps if you’re looking to cut carbs.
How Can I Mash Chickpeas Perfectly?
Mashing chickpeas might seem easy, but the texture can make or break your salad sandwich. You want some chunks for that hearty bite! Here’s how to get it just right:
- Start with drained and rinsed canned chickpeas for convenience.
- Use a fork or a potato masher to gently mash them. Aim for a mix of smooth and chunky consistency.
- Don’t overdo it! You want some texture for a satisfying crunch in your sandwich.
I find that leaving a few whole chickpeas adds a nice surprise in the crunch department!
Easy Green Goddess Salad Sandwich
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup mayonnaise or vegan mayo
- 2 tablespoons sour cream or plain yogurt
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon fresh chives, finely chopped
- 1 tablespoon fresh tarragon (optional), finely chopped
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
- 1/4 cup red onion, finely diced
- 1/2 cucumber, diced
- 1/4 cup celery, diced
- 2 cups baby spinach or other leafy greens
- 8 slices whole grain or multigrain bread, toasted if desired
How Much Time Will You Need?
This refreshing salad sandwich takes about 15 minutes to prepare. It’s quick and requires no cooking, just some mixing and mashing!
Step-by-Step Instructions:
1. Mash the Chickpeas:
In a medium bowl, take your drained and rinsed chickpeas and use a fork or potato masher to mash them down. You want them mostly broken up, but keep some chunks for texture!
2. Make the Creamy Dressing:
Add in the mayonnaise, sour cream (or yogurt), chopped parsley, chives, tarragon (if you’re using it), lemon juice, Dijon mustard, and garlic powder. Mix it all together until well combined into a creamy spread. Don’t forget to taste and add salt and pepper to your liking!
3. Fold in the Veggies:
Gently stir in the diced red onion, cucumber, and celery into your chickpea mixture. This will add crunch and freshness to your sandwich!
4. Assemble Your Sandwich:
Take 4 slices of your bread and spread a generous portion of the chickpea salad on each slice. Then, add a handful of baby spinach or your choice of leafy greens on top of the salad.
5. Finish and Serve:
Top each sandwich with the remaining slices of bread. Cut them in half, and voilà! You can serve them immediately or wrap them up for later. They’re perfect for lunch or a picnic!
Enjoy your fresh, crunchy, and herbaceous Green Goddess Salad Sandwich! It’s not only delicious but also healthy! 🌱🥪
Can I Use Fresh Chickpeas Instead of Canned?
Yes, you can absolutely use fresh chickpeas! Just make sure to cook them until tender before mashing. Typically, soak them overnight and then boil them until they’re soft. This will let you control the texture of your chickpeas.
Can I Make This Sandwich Vegan?
Absolutely! For a vegan option, use vegan mayonnaise and plant-based yogurt. The recipe is already naturally vegan-friendly with chickpeas and fresh veggies.
How Should I Store Leftover Chickpea Salad?
Store any leftover chickpea salad in an airtight container in the refrigerator. It’ll keep well for up to 3 days. However, it’s best to assemble the sandwiches just before serving to avoid soggy bread.
What Can I Add for Extra Flavor?
If you want to elevate the flavor, consider adding a squeeze of lime juice or some sliced avocado for creaminess. You can also throw in some capers or olives for a nice tangy bite!
