Smashed Chickpea Salad Sandwiches

Ingredients

• 2 cans Chickpeas, canned no-salt-added, drained and rinsed
• ⅜ cup Plain nonfat Greek yogurt
• 1 tbsp Dijon mustard
• 2 stalks Celery, finely diced
• ¼ Red onion, minced
• 2 tbsp Fresh dill, chopped
• 2 tbsp juice Lemon
• 1 tbsp Capers, rinsed and chopped (optional)
• ½ tsp Black pepper
• ¼ tsp Kosher salt
• 8 slices Whole grain bread
• 4 cups Romaine lettuce, leaves
• 2 Roma tomatoes, sliced

Method

1. Smash the chickpeas with a masher or fork until about two thirds are broken down and a third stay whole. Texture is everything here.
2. Fold in yogurt, Dijon, celery, red onion, dill, lemon juice, capers, salt and pepper.
3. Taste and adjust — it usually wants more lemon and more pepper than you expect.
4. Build the sandwiches with lettuce against the bread on both sides so it does not go soggy in a lunchbox.

Notes

✨ The restaurant touch

Rinsed chopped capers. A tablespoon adds the briny pop that makes people ask what is in it.

🧒 For the kids

Serve it as a scoop with crackers and cut vegetables instead of a sandwich. Same food, more likely eaten.

🌿 From the garden

Dill, and lettuce in spring and fall.

🥡 Leftovers

The salad keeps 4 days. Do not build the sandwich until you are eating it.

Per serving

Computed from USDA FoodData Central values. A planning tool, not medical advice.