Fresh from the Kitchen: Recipes & Food Inspiration
- Fiber-rich: Half cup chickpeas adds fiber and protein for satiety; whole grain bread increases gut-supporting nutrients.
- Easy way to get more veggies: Stir this chickpea base into loads of spring vegetables for extra nutrients and antioxidants.
- Great for meal prep: Chickpea salad and pickled onions keep separately in the fridge up to 5 days for easy make-ahead lunches.
This caramelized lemon chickpea salad is perfect sandwiched together with tangy sumac onions. A satisfying fiber-filled sandwich that tastes like spring.
Why You’ll Love This Caramelized Lemon Chickpea Salad Sandwich
- Fiber-Rich. A 1/2 cup of chickpeas on their own provide 6 grams of fiber! With extra add ins like whole grain bread, you are adding even more nourishing fiber to the mix. All together, you get a gut supporting sandwich that will keep you feeling satisfied.
- Easy way to get more veggies. Use this chickpea salad base for stirring in a lot of your favorite spring veggies for extra nutrients and antioxidants.
- Great for meal prep. The sandwich fillings hold up really well in the fridge, which makes it perfect for easy meal prepping.
Key Ingredients and Substitutions
- Chickpeas: Cannellini beans work well too.
- Pickled Jalapeños: Celery is a great alternative.
- Artichoke Hearts: Use the ones marinated in a jar. If not a fan, leave it out.
- Lemon: Fresh lemons for both the zest and juice.
- Vinegar: I used white wine vinegar, but this works with red wine vinegar or apple cider vinegar.
- Scallions: A small amount of finely diced red onion works just as well.
- Red Onion: Also works with white onion or pickled red cabbage.
- Parsley: Dill can be a great alternative.
- Tarragon: This herb has a sweet, mild anise/licorice flavor. Alternatively, feel free to use chives or more parsley to replace.
- Sumac: Sumac spice is commonly used in cuisine from Middle Eastern countries like Palestine, Lebanon, Syria, and Turkey. It is very citrusy and tangy in flavor, which helps to further enhance the citrus notes added to this salad. Find at a local Middle Eastern market or you may find it in your local spice aisle as its use has become more popular. If not, you can always opt to use more lemon zest instead.
- Vegan Mayo: A scoop of a really good and creamy plain vegan yogurt can work too.
How to Make This Caramelized Lemon Chickpea Salad Sandwich
Make the sumac onions: To a bowl add the red onion, lemon zest and juice, vinegar, maple syrup, oil, sumac, and a generous pinch of salt. Massage together until the onions start to soften. Cover and refrigerate.
Char the garlic and lemon: Heat oil in a small saucepan then cook the garlic cloves until golden, about 2-3 minutes. Transfer the garlic and oil to a blender cup with the zest of a whole lemon then halve it. To the same pan over medium-low heat, place both halves cut side down. Cook undisturbed for 5-6 minutes or until lightly charred.
Blend the dressing: Squeeze the charred lemon juice into the blender cup. Add mustard, vinegar, maple syrup, and 1/4 tsp kosher salt. Blend until smooth and creamy. Add parsley and tarragon, and pulse a few times to evenly mince. Taste and adjust seasoning.
Make the chickpea salad: Add the chickpeas to a mixing bowl then mash using a fork or potato masher. Add the jalapeños, artichoke hearts, scallions, and mayo. Pour the lemon dressing on top then stir until well combined. Adjust flavors to taste (see tips below).
Assemble sandwich: Spread two slices of bread with mustard or mayo then layer one slice with lettuce, a portion of the chickpea salad, sumac onions, and the remaining slice of bread on top then enjoy!
Expert Tips
- Mash the chickpeas to your liking. I like mine mostly mashed with a few chunkier or whole pieces of chickpeas remaining for texture. But, mash it as much or as little as you personally like.
- Here’s how to simplify the dressing. Skip cooking the garlic and lemon. Instead, use a single grated garlic clove in the dressing and skip charring the lemon, which will save on some extra dishes.
- Adjust the consistency of the dressing. The dressing should be creamy, but if you feel it needs more creaminess, stir in a little more mayo to the chickpea salad base. If too thick, you can always loosen up the salad by stirring in a splash of water.
- Adjust the flavor of the chickpea salad. If it needs more acid add more lemon or vinegar. If too tangy, add a little more mayo or sweetener. And of course, add more salt as needed.
- Cut the sharpness of your onions. Place the sliced onions in a bowl and cover with cold water for 5 minutes. Drain, rinse, and pat dry before using.
Frequently Asked Questions
Yes! Store the chickpea salad and sumac onions in separate airtight containers in the fridge for up to 5 days.
1. Serve as a dip with gluten-free crackers and extra veggies like a snacking plate.
2. Spread on a gluten-free wrap with other veggies, roll up, and cut into pinwheels.
3. Spoon the chickpea salad over a leaf of bibb lettuce with rice and the onions to make lettuce wraps.
Make It Balanced
When served as a sandwich, you end up with a sandwich loaded with nutrition. The bread provides energy (and you can bump up the fiber here by choosing whole wheat or sourdough bread), the chickpea salad provides fiber and protein, and this adds a lot of plant points for extra nutrients like vitamins, minerals, and antioxidants.
If you’re making a smaller sandwich, or choosing to have half, consider pairing with any of the following:
- Side salad | try: arugula + lemon juice + extra virgin olive oil + salt & pepper
- Light brothy soup
- Sliced fruit or veggies + a dip of choice
More Plant-Based Recipes to Make Ahead
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
Description
This caramelized lemon chickpea salad is perfect sandwiched together with tangy sumac onions. A satisfying fiber-filled sandwich that tastes like spring.
- In a medium mixing bowl add the red onion, lemon zest and juice, vinegar, maple syrup, oil, sumac, and a generous pinch of salt. Use your hands to massage the ingredients together until the onions start to soften. Cover the bowl and refrigerate as you prep the dressing.
- Heat 2 tbsp olive oil in a small sauce pan over medium-low heat. Add the garlic cloves and stir occasionally until golden, about 2-3 minutes. Remove from heat and allow to cool for 3 minutes. Transfer the garlic and oil mixture to a blender cup then add the zest of the whole lemon.
- Return the pan to the stove top over medium-low heat. Cut the lemon in half then place both halves cut side down in the pan. Cook undisturbed for 5-6 minutes or until the bottoms of the lemon are lightly charred. Remove from heat to cool.
- Squeeze the charred lemon juice into the blender cup then add the mustard, vinegar, maple syrup, and 1/4 tsp kosher salt. Blend until smooth and creamy. Add the parsley and tarragon, and pulse a few times to evenly mince. Taste and adjust with more salt or sweetener as desired.
- For the chickpea salad, add the chickpeas to a large mixing bowl and use a fork or potato masher to mash them very well. Once mashed to your liking, add the jalapeños, artichoke hearts, scallions, and mayo.
- Pour the lemon dressing on top then use a spatula to stir everything together until well combined. At this point, taste and adjust the flavors to your preference. If it needs more acid add more lemon or vinegar. If it needs more salt, add small pinches at a time until it’s just right. If too tangy you can add a little more mayo or sweetener. If you need more creaminess, stir in 1-2 tbsp extra mayo.
- Once the chickpea salad is to your liking, assemble your sandwich. Spread two slices of bread with some mustard or mayo then layer one slice with some lettuce, a portion of the chickpea salad, the sumac onions, and top with the remaining slice of bread and enjoy!
Notes
Mash the chickpeas to your liking. I like mine to be mostly mashed with a few chunkier or whole pieces of chickpeas remaining for texture. But, mash it as much or as little as you personally like.
Here’s how to simplify the dressing. Instead of cooking the garlic and lemon, use a single grated garlic clove in the dressing and skip charring the lemon, which will save on some extra dishes.
Adjust the consistency of the dressing. The dressing should be creamy, but if you feel it needs more creaminess, stir in a little more mayo to the chickpea salad base. If too thick, you can always loosen up the salad by stirring in a splash of water.
Cut the sharpness of your onions. Place the sliced onions in a bowl and cover with cold water for 5 minutes. Drain, rinse, and pat dry before using.
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