Tangy Mashed Chickpea Salad Sandwich

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Perfect for pre-made lunches or afternoon snacks, this chickpea salad -- based on the longtime lunch favorite tuna salad --is easy to make and packed with protein. Put it on a sandwich or eat it atop some millet for a delicious whole meal.

Video Transcript

Hey, I'm Louisa Shafia, on eHow.com, and today I'm showing you how to make mashed chickpea salad. The idea behind this salad is that it's like a tuna salad but you make it with chickpeas. So it's a great vegetarian option for lunch, dinner, whatever you want. So I'm starting out with two cans of chickpeas that I rinsed and drained. Now it's a good idea when you use canned goods to rinse them off because they usually have a lot of sodium on them. So just rinse them off in some water and now I have my chickpeas in the food processor and all I want to do is just break down down a little bit so they're a little bit smoother but I want them to still have texture. Okay this looks perfect, chickpeas are broken down and the texture kind of resembles tuna. Okay now I'm going to get my dressing ready. Here I have some celery stalks that I just coarsely diced. I like to put celery in my tuna salad and I'm going to add some scallions. So I just trimmed off the ends of these and again I'm going to coarsely chop. If you don't have scallions around you could also use red onions here. You could use sweet white onions but I think some kind of onion is nice to just give the flavors here a little bit of depth, a little bit of backbone, that's what onion is good for. Red pepper would probably be a great addition to this too. Okay so I've got my scallions and celery. I'm going to add some fresh lemon juice to this to give it a little bit of zing. That looks great. I'm going to add some mayonnaise to give my salad richness. Now you can use regular mayonnaise for this or if you want to keep it totally vegetarian. You can use vegan mayonnaise which is widely available these days in most natural food stores or if you're really bold you can make your own from eggs and olive oil at home. So I'm going to add a little bit of olive oil to this for richness, putting in some black pepper. I like to add plenty of black pepper, looks good and a dash of salt. Okay. So you can see there's lots of color and texture in here. So when my salad comes together it's going to be really crunchy. Okay now I'm ready to add my chickpeas. I'm just going to fold them in. This looks good. So you see the texture is starting to come together. It's got a lot of moisture in it from the olive oil, from the mayonnaise. It looks really rich. Now you could serve this on top of mixed greens. You could serve it with a grain like some cooked quinoa or some millet but I'm going to make this into a sandwich because that's my favorite way to eat it. So I've got some toasted whole grain bread here and I'm going to put a little bit more mayo on to just bring everything together. I don't know about you but I can't get enough olive oil so I'm going to put a little bit on my bread. I've got some nice sandwich lettuce here, just put a little bit of this on for crispness and I'm a big fan of pickles so I'll put a few of those on too, why not. Um, this looks great. And now for my chickpeas. So you can see this texture works really well in a sandwich. It's just moist enough to kind of stick together on here, just exactly the way you would do with tuna. So that's what it looks like. Now I'm going to taste this. Um, that is so good. It's rich, it's crispy, it's really healthy, super easy lunch to make. I hope you'll try making it. I'm Louisa Shafia. I'll see you next time on eHow.com.

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