Sargent Choice Test Kitchen: Chickpea Salad Sandwich

Sargent Choice Chickpea Salad Sandwich 

April 25, 2023
Abigail Morrissey, Nutrition Student

Why We Chose This Recipe

  • This recipe is great for dorm room cooking and it’s a quick recipe to make and pack for lunch or dinner.
  • Chickpea salad introduces a plant-based source of protein to students in a unique way.

Recipe adapted from LoveAndLemons
Yield: about 3 sandwiches

Ingredients

  • 1/4 cup mayonnaise or plain greek yogurt
  • 2 teaspoons lemon juice
  • 1/2 teaspoon dijon mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 tablespoon minced dill
  • 1 tablespoon minced parsley
  • 1 (15-oz) can of chickpeas, rinsed
  • 1/2 cup finely diced celery
  • 1/4 cup thinly sliced scallions (white and green parts)
  • 6 slices whole grain bread

Directions

  1. In a small bowl, combine the Greek yogurt, lemon juice, dijon mustard, salt, and pepper.  Whisk until smooth, then add the dill and parsley and stir to combine. Set aside.
  2. Place the chickpeas in a large bowl. Using a fork, lightly mash about 1/3 of them. Add the celery and scallions and toss to combine.
  3. Pour the dressing over the salad, toss well, and adjust seasonings as preferred.
  4. Place 1/3 of the mixture on a slice of bread and top with another slice for a sandwich!

What We Liked

  • This recipe was a plant-based version of a chicken salad sandwich and students liked the familiar taste.
  • We liked the simplicity of the recipe and the flexibility to change the seasonings in the salad.

    Suggestions

    • We added Frank’s Buffalo sauce, which provided a new, delicious flavor!
    • This can also be a dip for crackers, pretzels, or a vegetable and will make a great appetizer.

    Nutritional Value

    • Chickpeas are a plant-based source of protein and fiber.  Protein helps you feel satisfied and satiated after eating. Fiber also helps contribute to feeling full and satisfied after eating and helps support a healthy digestive tract.
    • Whole-grain bread is a source of carbohydrates and fiber as well. Carbohydrates provide a quicker source of energy for your body, and are the preferred fuel source for the brain, muscles, and red blood cells.
    • Greek yogurt is another source of protein as well as calcium and vitamin D which help maintain strong bones and teeth.