The best smashed chickpea salad recipe that’s perfect for chickpea salad sandwiches, wraps, or as a side salad.
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The best chickpea salad sandwich recipe
The classic vegan alternative to tuna salad or chicken salad is the chickpea salad!
The same basic premise: a protein and crunchy veggies in a creamy and tangy mayo-based dressing.
We just replace the animals with healthy, fibre-rich plant-based protein.
This recipe uses chickpeas and a secret ingredient that makes this THE BEST chickpea salad: smoked tofu!
This recipe uses the shredded tofu method for the most meat-like texture.
It’s a technique I use for my smoky tofu wraps and tofu tacos and simply involves shredding the tofu with a box grater.
Including tofu in this smashed chickpea salad recipe improves the texture as well as adding a delicious, savory smoky flavor.
If you think you don’t like tofu, try it smoked and bathed in mayonnaise.
Not only will you love it, you wouldn’t even know that it’s tofu!
What toppings go on a chickpea salad sandwich
There are so many things you can use to top your chickpea salad sandwich!
Here’s a few options:
Leafy greens: lettuce, arugula, spinach, sprouts, microgreens
Crunchy veggies: cucumber, bell peppers, radish, shredded carrot
Soft veggies: avocado, sliced tomato
Tangy: pickled red onions, pickled jalapeños, capers, olives, pepperoncini, dill pickles
Interesting: sliced red grapes, dried cranberries or raisins, chopped walnuts or almonds, sliced vegan cheese
Ingredients
The ingredients for this smashed chickpea salad are easy to find in any large supermarket.
Chickpeas: A couple cans of chickpeas, drained and rinsed. About 3 cups of chickpeas.
Smoked tofu: You can find this in the refrigerated section with the other tofu. It’s the key ingredient in this recipe that gives it the best flavor.
Mayonnaise: Any vegan mayonnaise. I use Hellmann’s.
Celery & onion: For the characteristic crunch, finely dice some celery and onion. You can use red onion or white onion. If you find it pungent, soak it in cold water for 15 minutes.
Carrot: This is optional but I like the extra texture and touch of sweetness that a grated carrot adds.
Dill: You can use dry or fresh dill. I rarely have fresh dill on hand and dry works fine.
Vinegar: To balance out the richness of the mayo, a little bit of vinegar is used. I use white wine vinegar. Red wine vinegar or lemon juice can be substituted. Dijon mustard will also add sourness.
Salt and pepper: Some sea salt and pepper to season.
Oil: About a tablespoon of oil is needed to fry the tofu. I use a neutral oil for high heat frying such as sunflower.
How to make a smashed chickpea salad sandwich
A smashed chickpea salad sandwich is easy to make, great for meal prep, and only takes about 15 minutes.
Tofu: Get the tofu started first. Remove it from its package and give it a good squeeze between your hands to remove excess water.
Using the large holes on a box grater, shred the tofu.
Heat the oil in a large skillet over medium high heat. Add the tofu, more or less in a single layer, and allow to fry until browned on one side.
Stir and flip the tofu to allow it to fry on the other side.
If your tofu doesn’t fit in the pan in a single layer, work in batches to avoid over-crowding the pan.
Prep: While the tofu is frying, prepare the remaining ingredients.
Finely dice the onion and celery.
As mentioned, if you find the taste of raw onion too strong, soak it in cold water for 15 minutes.
Peel and grate the carrot.
Drain and rinse the chickpeas. Add them to a large bowl and use your hands, a fork, or a potato masher to roughly mash the chickpeas.
It’s okay if some of them are still whole or not completely mashed. Mash them enough so that they hold together when squeezed.
Salad: Add the onion, celery, carrot, mayonnaise, dill, salt, pepper, vinegar and fried tofu.
Mix well to combine.
You can use the smashed chickpea salad right away or you can cover it and leave it to chill in the fridge to allow the flavors to mingle.
Sandwich: Spread some of the smashed chickpea salad on bread and top with your preferred sandwich toppings. There is a list of suggestions in the section above.
Variations and substitutions
Beans: You can substitute chickpeas for other beans such as white beans or pinto beans. You can also make vegan tuna salad with just tofu and no chickpeas.
Vegetables: Every time I make this, I just add whatever veggies I have in my fridge: diced yellow, orange or red pepper, pickles, diced tomatoes, green onion, shredded carrots, etc. Use whatever you feel like!
Seasoning: Common additions to smashed chickpea salad are Dijon or wholegrain mustard, herbs like fresh parsley, basil, tarragon, oregano, cilantro etc., sweet pickle relish or dill pickle relish, garlic powder and onion powder if you don’t like raw onion. Spices such as curry powder, smoked paprika or cumin can bring a different dimension to this recipe.
Tofu: Yes, technically you can substitute the smoked tofu for plain firm or extra-firm tofu. However, I don’t recommend it since the smoky flavor is really what makes this recipe so good.
FAQs
You can use plain tofu but the flavor isn’t the same and the recipe won’t be as good. I recommend only using smoked tofu.
Yes, soak dried chickpeas overnight and then boil them until tender. You will need about 3 cups cooked chickpeas for this recipe.
For a lighter version of this smashed chickpea salad, use vegan Greek yogurt or half yogurt half mayonnaise. If you can’t find vegan mayonnaise, it can be made at home. There are many recipes online. My favorite way is to use the aquafaba (water from the can of chickpeas) and oil.
Make ahead and storage tips
This smashed chickpea salad keeps very well in an airtight container in the fridge for up to 4 days - making it ideal for meal prep.
I wouldn’t recommend freezing mayo-based salads.
How to serve a smashed chickpea salad sandwich
This smashed chickpea salad makes a great filling for sandwiches or wraps.
Choose your favorite toppings such as lettuce, tomato, pickles, or avocado.
Serve with a side salad, soup or potato chips.
Smashed Chickpea Salad
Ingredients
- 2 cans (15 oz / 425 grams) chickpeas, drained and rinsed
- 1 block (7 oz / 200 grams) smoked tofu
- 2 tablespoons neutral oil
- 2 tablespoons finely diced onion, red or white
- ⅓ cup (45 grams) finely diced celery
- 1 medium carrot, peeled and grated
- ½ cup (125 ml) vegan mayonnaise
- 2 teaspoons white wine vinegar
- 1 - 2 teaspoons dried dill
- 1 teaspoon sea salt
- Pepper, to taste
For sandwiches
- Plain or lightly toasted bread
- Lettuce or other leafy greens
- Sliced tomato, cucumber, pickles, etc.
Instructions
- Drain the tofu and squeeze it between your hands to remove excess water. Shred the tofu with the large holes of a box grater.
- Heat the oil in a large pan over medium high heat. Add the tofu and fry until golden brown on the first side, then toss and stir to fry on the other side until golden brown.
- Place the chickpeas in a large bowl and roughly smash them with your hands or a potato masher. It’s okay to keep some partly mashed or whole for added texture.
- Add the tofu and the remaining ingredients. Stir well to combine.
- You can use this right away or cover it a refrigerate to allow the flavors to combine.
- Serve as sandwiches, in wraps or just as a side salad.
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