Disclosure: This submit could include affiliate hyperlinks. I could earn a small fee for my endorsement, suggestion, testimonial, and/or hyperlink to any services or products from this web site.
These 15-minute Smashed Chickpea Salad Sandwiches layer a zesty arugula salad, a Mediterranean-inspired chickpea salad, and recent veggies between slices of sourdough for a refreshing and fiber-packed lunch! Vegan, Gluten-Free Choice.
These Arugula and Chickpea Salad Sandwiches must be your new summer season staple. A creamy, barely garlicky smashed chickpea salad and a refreshing lemon arugula salad are layered between thick slices of sourdough for a 15-minute, no-cook lunch that’s completely filled with taste. Good for consuming on the seaside or when it’s too scorching to prepare dinner!
Desk of Contents
- Not Your Common Chickpea Salad Sandwich
- Elements for Arugula and Chickpea Sandwiches
- Learn how to Make Smashed Chickpea Salad Sandwiches with Arugula
- Serving Options
- Learn how to Retailer Chickpea Salad Sandwiches
- Substitutions and Variations
- Recipe FAQs
- Arugula Sandwiches with Smashed Chickpea Salad Recipe
Not Your Common Chickpea Salad Sandwich
I do know that summer season has begun once I begin craving sandwiches continuous. There’s nothing I really like greater than having fun with these Crispy Buffalo Lentil Wraps for lunch on my sunny patio or biting into these Rainbow Veggie Sandwiches with Hummus on the seaside.
These Arugula Sandwiches with Smashed Chickpea Salad are my newest obsession. Toasted sourdough slices are stacked excessive with a zesty, peppery, lemon vinaigrette-dressed arugula salad, a Mediterranean-style smashed chickpea salad, and a handful of crisp and juicy veggies. Oh, and loads of mustard, clearly.
A fast, straightforward, no-cook lunch with no scarcity of vivid, summery flavors and one of the best stability of creamy, crunchy textures. It’s precisely what I would like on a scorching day!
Elements for Arugula and Chickpea Sandwiches
There are 3 components to this sandwich: the smashed chickpea salad, the arugula salad, and the sandwich toppings. Fortunately, the substances for all 3 are recent, straightforward to search out, and pack this sandwich stuffed with taste!
- Smashed Chickpea Salad: this salad places a Mediterranean twist on my basic however just-as-good Vegan Chickpea Salad. It’s straightforward to make from canned chickpeas, sun-dried tomatoes, garlic hummus, lemon juice, and recent herbs.
- Arugula Salad: it doesn’t get a lot simpler than tossing peppery child arugula with freshly squeezed lemon juice, olive oil, salt, and pepper.
- Crusty Sandwich Bread: sourdough holds as much as all the toppings, as do ciabatta, this No-Knead Entire Wheat Bread, and mainly every other thick and crusty artisan bread.
- Contemporary Sandwich Toppings: sliced Persian cucumbers, purple onion, and avocado are piled on high of a layer of mustard.
Learn how to Make Smashed Chickpea Salad Sandwiches with Arugula
- Whisk the hummus and lemon juice collectively in a bowl. Add the sun-dried tomatoes and chickpeas, then mash with a potato masher. Stir till the chickpeas are blended into the dressing, then fold within the recent herbs.
- Whisk the lemon zest, lemon juice, and olive oil collectively in a separate bowl. Add the arugula on high and fold it into the dressing.
- Unfold some mustard on one slice of toasted bread, layer on the recent toppings, then pile on half of the chickpea salad and arugula. Prime with the second slice of toasted bread. Repeat with the remaining bread and fillings. Get pleasure from!
Caitlin’s Cooking Suggestions
- Don’t overmash the chickpea salad. I all the time intention to mash at the very least half or as much as 75% of the chickpeas whereas maintaining the remainder entire. This offers the salad a texture that’s barely moist however nonetheless holds collectively. No matter you do, do NOT mash the chickpeas right into a paste or else it would simply spill out the perimeters of the bread.
- Nobody likes a sandwich that falls aside. To forestall this, (1) all the time toast your bread slices after which (2) wrap the assembled sandwiches in parchment paper earlier than slicing them in half. The paper will catch any spilled toppings, so nothing goes to waste.
Serving Options
These arugula sandwiches have been made to be eaten exterior on a wonderful summer season day, both on the seaside or within the park. They could be a bit messy (as most scrumptious sandwiches are), so wrap them up in parchment paper earlier than you head out and convey some potato chips or further cucumber slices to scoop up any of the fillings that fall out.
In any other case, I extremely advocate serving these with seaside or picnic-ready sides. You’ll be able to’t go unsuitable with this Corn Cucumber Tomato Salad, this Mediterranean Pasta Salad, or this Creamy White Bean Dip with pita, veggies, or tortilla chips for dipping.
For those who’re on the lookout for extra vegan sandwich recipes, you’ll additionally love these BBQ Jackfruit Sandwiches, these Crispy Lentil Wraps, and these Vegan BLT Sandwiches with Smoky Tempeh “Bacon”!
Learn how to Retailer Chickpea Salad Sandwiches
For one of the best texture, retailer the chickpea salad, arugula salad, and sandwich toppings in separate hermetic containers within the fridge. The chickpea salad will maintain for as much as 7 days, however the arugula salad and recent toppings are finest eaten inside 1 to 2 days. Freezing just isn’t really helpful.
When it’s time to eat, merely layer the elements between the bread slices, wrap the sandwich in parchment paper, and slice it in half.
Prepping for lunch? I like to recommend assembling the sandwiches not more than 12 hours forward of time so the bread and arugula salad keep good and crisp.
Substitutions and Variations
- Gluten-Free Choice: Be at liberty to make this with any good-quality gluten-free sandwich bread you want.
- Arugula Substitute: Swap it for the salad greens of your selection, corresponding to child spinach, chopped romaine, or massaged kale leaves.
- Mustard Substitute: You’ll be able to unfold vegan mayonnaise, creamy plain hummus, my Arugula Pesto, or this Vegan Ricotta Cheese on the toasted bread as a substitute.
- Non-compulsory Sandwich Toppings: Roasted purple peppers, pickled purple onions, thinly sliced beets, recent sprouts, Kalamata olives, skinny pickle slices, sliced radishes, or crumbled vegan feta would all be wonderful on this sandwich.
Recipe FAQs
I haven’t examined it, however it is best to be capable of make the chickpea salad with one other white bean that may be partially mashed, like lupini beans or cannellini beans.
You possibly can swap the smashed chickpea salad for my picnic-style Vegan Chickpea Salad, however the flavors and textures shall be fairly completely different.
Positive! The chickpea salad piled on high of the dressed arugula salad would make for a scrumptious gentle lunch.
Get pleasure from! For those who make this recipe and resolve to share it on Fb or Instagram, don’t overlook to tag me @FromMyBowl + #FromMyBowl! I might additionally adore it in case you may go away a remark under with a recipe score! Thanks for the assist 😊
For the Smashed Chickpea Salad:
- 2 packed tablespoons finely chopped sun-dried tomatoes
- 3 tablespoons garlic hummus plus extra as wanted*
- Juice of 1/2 lemon
- 1 15 ounce can chickpeas drained and rinsed
- 1 tablespoon chopped recent parsley or basil
For the Arugula Salad:
- Juice and zest of 1/2 lemon
- 1 tablespoon olive oil or use the oil from the sun-dried tomato jar
- Salt and black pepper to style
- 2-3 cups child arugula
For the remainder of the Sandwich:
- 4 items bread of selection I desire sourdough
- Entire grain or dijon mustard to style
- 2 persian cucumbers ends trimmed and thinly sliced
- 1/4 cup thinly sliced purple onion or sub Pickled Crimson Onions
- 1/2 avocado sliced (non-obligatory)
-
Make the Chickpea Salad: Add the hummus, and lemon juice to a medium bowl and whisk properly, till mixed. Add the sun-dried tomatoes and chickpeas to the bowl and use a potato masher or fork to mash at the very least half of them, or extra to your liking. Use a spatula to totally combine the chickpeas into the dressing. The combination must be barely moist and maintain collectively; if not, add extra hummus in 1 tablespoon increments. Fold within the recent herbs and put aside.
-
Arugula Salad: Whisk the lemon zest (if utilizing), lemon juice, and olive oil collectively in a separate bowl with a beneficiant pinch of salt and pepper., Add the arugula on high and fold it into the dressing. Be aware: this would possibly seem like so much, however don’t fear – it’ll smoosh down!
-
Assemble the Sandwiches: Toast or pan-fry the bread to your liking. Add a skinny layer of mustard to 1 facet of the bread (or each if you’re obsessive about mustard like me). Add the cucumber, purple onion, and avocado (if utilizing) to the bread, then pile on half of the chickpea salad and arugula. Add the ultimate piece of bread on high, and your sandwich is full; repeat with the opposite two slices. These sandwiches are fairly stacked, so I like to recommend wrapping them in parchment paper, then slicing in half for simpler consuming. Get pleasure from!
- Don’t like arugula? Swap if to your most well-liked salad inexperienced of selection!
Energy: 409kcalCarbohydrates: 45gProtein: 15gFats: 21gSaturated Fats: 3gPolyunsaturated Fats: 5gMonounsaturated Fats: 12gSodium: 734mgPotassium: 886mgFiber: 16gSugar: 3gVitamin A: 833IUVitamin C: 15mgCalcium: 146mgIron: 4mg
