by The Easy & Healthy Mashed Chickpea Sandwich with Cranberries comes together in less than 10 minutes and has the perfect amount of sweetness from the dried cranberries and crunch from the walnuts and celery! This mashed chickpea recipe is packed with protein and makes the perfect easy vegan lunch recipe!
As a Registered Dietitian, I’m always on the lookout for easy bean and legume recipes, and this Healthy Mashed Chickpea Sandwich has been on my weekly rotation for like, ten years, because it’s THAT delicious.
Think crunchy walnuts and celery mixed with the subtle sweetness of dried cranberries, plus creamy vegan mayo and tandy dill pickles to balance it alllllll out, loaded onto a crusty bread for the perfect easy vegan main dish that you’ll actually crave.
Seriously, I’m drooling just thinking about it.
If you’re a fan of savory-meets-sweet cranberry combo, you’re going to be absolutely obsessed with my Easy & Healthy Grilled Veggie Wraps with Cranberry Sauce! It’s the perfect easy vegan sandwich recipe to use up leftover cranberry sauce you might have lying around, but can totally be made without it, too!
10-Minutes to a Balanced Meal
Not only is this chickpea salad sandwich insanely delicious, it’s also seriously healthy, since it uses chickpeas as the based!
One loaded sandwich on whole wheat is packed with 19 grams of protein and 12 grams of fiber, which is why I’ve shared soooo many easy vegan taco and wrap recipes that use beans in them!
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My Best Tips For You!
Luckily, I’ve tested this recipe literally hundreds of times over the years so you don’t have to!
- I’ve tested both dried and fresh cranberries in this chickpea mash and personally prefer the dried cranberries since they add some sweetness, BUT the fresh cranberries work well, too! Just keep in mind they’ll add tartness rather than sweetness!
- While I love this easy chickpea salad as a sandwich, I’ve also enjoyed it as an easy dip for crackers, in lettuce boats, or in a wrap, and all are SO delicious!
- If you want to make this recipe even speedier than it already is, you can totally whip it up in a food processor! Just chop the veggies first, then add the chickpeas and other seasonings! Oh, and if you already have your food processor out, you might as well try my Best Ever 5-Minute Chickpea Cookie Dough since it’s seriously the best healthy dessert or snack!
- That being said, I used a potato masher when I was testing out this recipe because it seriously speeds up the mashing process! But, if you don’t have one, a fork does the trick!
Don’t have cranberries on hand? Don’t worry! My Apple Dill Chickpea Mash is equally as quick and easy as this one and uses apple to add crunchy sweetness rather than cranberries!
The Easiest Sandwich For Busy Days
Easy & Healthy Mashed Chickpea Sandwich with Cranberries
Ingredients
- 540 ml canned chickpeas, drained and rinsed
- 3 tbsp vegan mayo, or regular
- 1/3 cup chopped walnuts
- 3 ribs of celery, diced
- 1/4 red onion, diced
- 1/3 cup unsweetened dried cranberries, sweetened also works
- 1/4 cup chopped parsley
- 1 tsp garlic powder
- 1 lemon, juiced
- 3/4 tsp salt
- 1/4 tsp pepper
- 8 slices of bread, toasted
Equipment
- Potato masher optional
Instructions
- Add the drained and rinsed chickpeas to a large bowl and mash with a potato masher or fork until mostly mashed, leaving a few chickpeas intact for texture.
- Add the remaining ingredients to the bowl and mix together until well combined.
- Toast the bread and serve in a sandwich, or in a wrap, with crackers or in a lettuce boat and enjoy!
Delicious, thank you-:)
I’m so glad you loved it, Colleen!
This recipe has been a big hit in my home.
It has become a standard addition to daily wraps for lunch with some pickled red onions, spinach and added protein. So much tastier than rice.
The sweetness of the dried cranberries and the crunch of the celery are an excellent compliment.
I’m so glad you’ve been loving this recipe, Erik! It’s a huge hit in my home, too 🙂