Smashed Chickpea Salad Sandwich

I love chickpeas. As a vegetarian, beans are a pretty significant part of my diet and chickpeas are tied with black beans for being my most favorite (and versatile) legume. I’ve got a ton of chickpea recipes up here on the blog, but this one is definitely rising to the top of my list.


Stuffed in a pita, a top some whole wheat bread, tossed into a salad, or just eaten with a fork, this recipe can pretty much do it all. And you probably have all of the ingredients in your pantry, so give this chickpea salad sandwichΒ a shot!

smashed chickpea salad sandwich

Chickpea Salad Sandwich

5.0 from 1 reviews
Smashed Chickpea Sandwiches
Prep time
Total time
This easy and versatile recipe is vegan and could easily be made gluten free.
Recipe type: Dinner
Cuisine: Vegetarian
Serves: 2
  • 1 can of chickpeas
  • ½ red onion
  • Juice from ½ lemon
  • 1 tbsp olive oil
  • 1 roma tomato
  • Handful of fresh parsley (or a bit of dried parsley)
  • Salt and pepper
  • 2 whole wheat pitas (or 4 slices of whole wheat bread)
  1. Rinse and drain the chickpeas and add to a large bowl.
  2. Dice the red onion and add to the chickpeas.
  3. Squeeze in the lemon juice and olive oil. If you're using fresh parsley, roughly chop it and then add it into the bowl. (If you're using dried, you can just toss it right in.)
  4. Dice the roma tomato, and add into the bowl.
  5. Sprinkle with salt and pepper and then stuff into a pita pocket, or add it on top of a slice of whole wheat bread.

If you want to keep things gluten free, just look for gluten free bread or pitas. Alex and I have also eaten this with carrot sticks and flatbread. (Ok, I’ve also eaten this with a spoon.) Note: I used canned chickpeas, which is why no cooking or soaking was required! πŸ™‚

chickpea salad sandwich

If you’ve got some extra chickpeas on hand, here are a couple other recipes you might enjoy:

chickpea saladVegan Chickpea Tortilla Soup from I Heart Vegetables


What’s your favorite chickpea recipe?


  1. YUM! ok i’ve had chickpeas on hand for way too long – i know i’m going to make hummus, but now may have to make this, as well!

  2. Sounds so yummy!! I’ll have to try this to switch up my lunches- mm πŸ™‚

  3. I love chickpeas too. This week I scrambled them up with egg whites (delicious), and even added them into my tuna salad (SO GOOD!). Can’t wait to try them in a pita! Great idea!

  4. oh yummmm!!! you are right, I have the ingredients! I was looking for something to eat today, I guess this would make it πŸ˜‰

  5. I love chick peas too and I swear, I just eat them straight up from the organic can lol. I add them to everything and love them in stir fry dishes.

  6. What a great way to use chickpeas. I love this ingredient and how versatile it is – it’s definitely underrated in my opinion!

  7. This sounds delicious! I think chickpeas are my favorite as well. I mean, you can make ‘cookie dough’ with them!

  8. looks great!!

  9. That looks sooooo good!

  10. Chickpeas are my favorite!! Seriously they make up like a whole food group of my diet haha. Have you ever roasted them?

  11. eating with spoon – sounds about right πŸ™‚

  12. Yum! I really usually eat them two ways – humus or baked into crisp little snacks!

  13. This looks so amazing!! I want to make one right now!

  14. Do you use dried or canned Chick Peas? I made that yummy Channa Masala recipe you linked last week and used dried chick peas.. 3 hours later they were still a bit hard for my taste, lol. This looks great though and I have another bag of dried chick peas πŸ˜› Have a great one Liz! -Iva

    • I use canned! Haha I think dried would take much longer. I should consider dried though, they’re much cheaper! πŸ™‚

  15. YUM!! I am obsessed with chickpea “salads” right now, so this is totally right up my alley!

  16. Yum! This looks great! I just bought a big bag of dried chickpeas and these sandwiches look like they will be making an appearance very soon in my home πŸ™‚

  17. Yum! This looks delicious! Now to track down some pita bread!

  18. Oh this sounds good! I keep saying that I need to change my lunches, it’s always a salad with sweet potato and egg white, this sounds like it would be healthy and filling!

    • Ohhh that sounds like a yummy lunch! I had half a sweet potato earlier today… maybe the other half will make it onto a salad πŸ˜‰

  19. So simple, so delicious! Adding this to my list of meal ideas right now πŸ™‚

  20. Kathryn K says:

    Boy, does that look good, I love onions an chickpeas, this is perfect for me, thanks!

  21. Yum this looks delicious!! My favourite chickpea recipe is probably good old hommus πŸ™‚

  22. This looks delicious! I might make this for lunch today. I love chickpeas! This is a dumb question, but I’m new to vegetarian recipes in general… do you have to cook chickpeas or are they fine as they are? The recipe obviously says don’t cook them, but I’m never sure with chickpeas from the can!

    • Hey Lauren! I totally should have clarified- I use canned chickpeas, so they don’t have to be cooked. If you’re using dried chickpeas, then you would need to soak them/cook them before hand!

  23. Roasted chickpeas are my favorite. Love the crunch!

  24. Yes, yes yes. Chickpeas are my favorite. I will take them in a pita, in a salad, in a soup, I will take them on a train, and sure, even with some eggs πŸ˜‰ Love them!

  25. I always forget about how delicious chickpeas are… AND that I’ve been wanting to try the whole smashed chickpea sandwich thing for quite sometime. Thanks for the reminder πŸ™‚ I’m big into eating them in salads or roasted

  26. YUM! I make a similar sandwich filling from the Eat, Drink & Be Vegan cookbook. It uses Annie’s Goddess dressing to amp up the flavour and its crazy good!

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  1. […] Incorporating more greens and legumes into my diet, like chick peas. (HOLLA, IHeartVegetables Chick Pea Sammy!) […]

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