Smashed Chickpea Salad Sandwiches

updated Feb 3, 2020
Smashed Chickpea Salad Sandwiches

This vegetarian take on tuna salad is made with a base of hearty chickpeas and crunchy vegetables. The real heroes, however, are the gut-friendly fermented pickles and creamy Greek yogurt.

Serves2

Prep10 minutes

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Credit: Maria Siriano

It takes a lot to get me excited about a sandwich. I want to bite into one with layers of flavor and a variety of textures, and this vegetarian take on tuna salad delivers just that. It’s made with a base of hearty chickpeas and crunchy vegetables, but the real heroes are the gut-friendly fermented pickles and creamy Greek yogurt. And to be sure those roly poly chickpeas stay put between the bread, don’t forget to mash them first before mixing in all the other ingredients.

Start with Fermented Pickles

Not all pickles contain probiotics. To get the most benefit from this tangy ingredient, skip the center aisles of the grocery store because jarred, shelf-stable pickles are pasteurized and don’t contain probiotics. Instead, head to the refrigerated section (likely near the dairy products) and pick up a container of naturally fermented pickles, such as Bubbies.

More About The Probiotic Kitchen

The Probiotic Kitchen cookbook features over 100 easy, everyday recipes that start with widely available, naturally probiotic-rich foods, like cultured cottage cheese, kefir, kraut, miso, yogurt, and more. It will show you how to use familiar gut-friendly ingredients in new ways and perhaps introduce you to a few new ones.

Smashed Chickpea Salad Sandwiches

This vegetarian take on tuna salad is made with a base of hearty chickpeas and crunchy vegetables. The real heroes, however, are the gut-friendly fermented pickles and creamy Greek yogurt.

Prep time 10 minutes

Serves 2

Nutritional Info

Ingredients

  • 1 (15-ounce) can

    chickpeas

  • 1/2

    small red onion

  • 1/4 cup

    finely chopped fermented pickles (2 to 3 pickles), such as Bubbies

  • 1

    medium stalk celery

  • 1/3 cup

    shredded carrots

  • 1/4 cup

    plain Greek yogurt

  • 1 tablespoon

    apple cider vinegar

  • 2 teaspoons

    whole grain mustard

  • 1/2 teaspoon

    ground turmeric

  • 1/4 teaspoon

    kosher salt

  • Freshly ground black pepper

  • 4 slices

    multigrain bread

  • Arugula, for topping

  • Sliced tomato, for topping

Instructions

  1. Drain and rinse 1 can chickpeas. Place about half of the chickpeas in a large bowl and mash completely with a fork. Add the remaining chickpeas. Finely dice 1/2 small red onion, 1/4 cup fermented pickles, and 1 medium celery stalk, adding all to the bowl.

  2. Add 1/3 cup shredded carrots, 1/4 cup plain Greek yogurt, 1 tablespoon apple cider vinegar, 2 teaspoons whole grain mustard, 1/2 teaspoon ground turmeric, 1/4 teaspoon kosher salt, and a few grinds black pepper, and stir to combine.

  3. Divide the chickpea salad evenly between two slices of multigrain bread, top with arugula and sliced tomatoes, then close the sandwiches with two more slices of bread.

Recipe Notes

Storage: Store leftover chickpea salad in an airtight container in the refrigerator for up to 4 days.

Reprinted with permission from The Probiotic Kitchen by Kelli Foster, copyright (c) 2019. Published by Harvard Common Press.