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These 15-minute Smashed Chickpea Salad Sandwiches layer a zesty arugula salad, a Mediterranean-inspired chickpea salad, and fresh veggies between slices of sourdough for a refreshing and fiber-packed lunch! Vegan, Gluten-Free Option.
These Arugula and Chickpea Salad Sandwiches should be your new summer staple. A creamy, slightly garlicky smashed chickpea salad and a refreshing lemon arugula salad are layered between thick slices of sourdough for a 15-minute, no-cook lunch that’s absolutely packed with flavor. Perfect for eating on the beach or when it’s too hot to cook!
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Not Your Average Chickpea Salad Sandwich
I know that summer has begun when I start craving sandwiches non-stop. There’s nothing I love more than enjoying these Crispy Buffalo Lentil Wraps for lunch on my sunny patio or biting into these Rainbow Veggie Sandwiches with Hummus on the beach.
These Arugula Sandwiches with Smashed Chickpea Salad are my latest obsession. Toasted sourdough slices are stacked high with a zesty, peppery, lemon vinaigrette-dressed arugula salad, a Mediterranean-style smashed chickpea salad, and a handful of crisp and juicy veggies. Oh, and plenty of mustard, obviously.
A quick, easy, no-cook lunch with no shortage of bright, summery flavors and the best balance of creamy, crunchy textures. It’s exactly what I want on a hot day!
Ingredients for Arugula and Chickpea Sandwiches
There are 3 parts to this sandwich: the smashed chickpea salad, the arugula salad, and the sandwich toppings. Luckily, the ingredients for all 3 are fresh, easy to find, and pack this sandwich full of flavor!
- Smashed Chickpea Salad: this salad puts a Mediterranean twist on my classic but just-as-good Vegan Chickpea Salad. It’s easy to make from canned chickpeas, sun-dried tomatoes, garlic hummus, lemon juice, and fresh herbs.
- Arugula Salad: it doesn’t get much easier than tossing peppery baby arugula with freshly squeezed lemon juice, olive oil, salt, and pepper.
- Crusty Sandwich Bread: sourdough holds up to all of the toppings, as do ciabatta, this No-Knead Whole Wheat Bread, and basically any other thick and crusty artisan bread.
- Fresh Sandwich Toppings: sliced Persian cucumbers, red onion, and avocado are piled on top of a layer of mustard.
How to Make Smashed Chickpea Salad Sandwiches with Arugula
- Whisk the hummus and lemon juice together in a bowl. Add the sun-dried tomatoes and chickpeas, then mash with a potato masher. Stir until the chickpeas are mixed into the dressing, then fold in the fresh herbs.
- Whisk the lemon zest, lemon juice, and olive oil together in a separate bowl. Add the arugula on top and fold it into the dressing.
- Spread some mustard on one slice of toasted bread, layer on the fresh toppings, then pile on half of the chickpea salad and arugula. Top with the second slice of toasted bread. Repeat with the remaining bread and fillings. Enjoy!
Caitlin’s Cooking Tips
- Do not overmash the chickpea salad. I always aim to mash at least half or up to 75% of the chickpeas while keeping the rest whole. This gives the salad a texture that’s slightly wet but still holds together. Whatever you do, do NOT mash the chickpeas into a paste or else it will just spill out the sides of the bread.
- No one likes a sandwich that falls apart. To prevent this, (1) always toast your bread slices and then (2) wrap the assembled sandwiches in parchment paper before slicing them in half. The paper will catch any spilled toppings, so nothing goes to waste.
Serving Suggestions
These arugula sandwiches were made to be eaten outside on a beautiful summer day, either on the beach or in the park. They can be a bit messy (as most delicious sandwiches are), so wrap them up in parchment paper before you head out and bring some potato chips or extra cucumber slices to scoop up any of the fillings that fall out.
Otherwise, I highly recommend serving these with beach or picnic-ready sides. You can’t go wrong with this Corn Cucumber Tomato Salad, this Mediterranean Pasta Salad, or this Creamy White Bean Dip with pita, veggies, or tortilla chips for dipping.
If you’re looking for more vegan sandwich recipes, you’ll also love these BBQ Jackfruit Sandwiches, these Crispy Lentil Wraps, and these Vegan BLT Sandwiches with Smoky Tempeh “Bacon”!
How to Store Chickpea Salad Sandwiches
For the best texture, store the chickpea salad, arugula salad, and sandwich toppings in separate airtight containers in the fridge. The chickpea salad will keep for up to 7 days, but the arugula salad and fresh toppings are best eaten within 1 to 2 days. Freezing is not recommended.
When it’s time to eat, simply layer the components between the bread slices, wrap the sandwich in parchment paper, and slice it in half.
Prepping for lunch? I recommend assembling the sandwiches no more than 12 hours ahead of time so the bread and arugula salad stay nice and crisp.
Substitutions and Variations
- Gluten-Free Option: Feel free to make this with any good-quality gluten-free sandwich bread you like.
- Arugula Substitute: Swap it for the salad greens of your choice, such as baby spinach, chopped romaine, or massaged kale leaves.
- Mustard Substitute: You can spread vegan mayonnaise, creamy plain hummus, my Arugula Pesto, or this Vegan Ricotta Cheese on the toasted bread instead.
- Optional Sandwich Toppings: Roasted red peppers, pickled red onions, thinly sliced beets, fresh sprouts, Kalamata olives, thin pickle slices, sliced radishes, or crumbled vegan feta would all be amazing on this sandwich.
Recipe FAQs
I haven’t tested it, but you should be able to make the chickpea salad with another white bean that can be partially mashed, like lupini beans or cannellini beans.
You could swap the smashed chickpea salad for my picnic-style Vegan Chickpea Salad, but the flavors and textures will be pretty different.
Sure! The chickpea salad piled on top of the dressed arugula salad would make for a delicious light lunch.
Enjoy! If you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @FromMyBowl + #FromMyBowl! I would also love it if you could leave a comment below with a recipe rating! Thank you for the support 😊
Arugula Sandwiches with Smashed Chickpea Salad
Ingredients
For the Smashed Chickpea Salad:
- 2 packed tablespoons finely chopped sun-dried tomatoes
- 3 tablespoons garlic hummus plus more as needed*
- Juice of 1/2 lemon
- 1 15 ounce can chickpeas drained and rinsed
- 1 tablespoon chopped fresh parsley or basil
For the Arugula Salad:
- Juice and zest of 1/2 lemon
- 1 tablespoon olive oil or use the oil from the sun-dried tomato jar
- Salt and black pepper to taste
- 2-3 cups baby arugula
For the rest of the Sandwich:
- 4 pieces bread of choice I prefer sourdough
- Whole grain or dijon mustard to taste
- 2 persian cucumbers ends trimmed and thinly sliced
- 1/4 cup thinly sliced red onion or sub Pickled Red Onions
- 1/2 avocado sliced (optional)
Instructions
- Make the Chickpea Salad: Add the hummus, and lemon juice to a medium bowl and whisk well, until combined. Add the sun-dried tomatoes and chickpeas to the bowl and use a potato masher or fork to mash at least half of them, or more to your liking. Use a spatula to fully mix the chickpeas into the dressing. The mixture should be slightly wet and hold together; if not, add more hummus in 1 tablespoon increments. Fold in the fresh herbs and set aside.
- Arugula Salad: Whisk the lemon zest (if using), lemon juice, and olive oil together in a separate bowl with a generous pinch of salt and pepper., Add the arugula on top and fold it into the dressing. Note: this might look like a lot, but don’t worry – it’ll smoosh down!
- Assemble the Sandwiches: Toast or pan-fry the bread to your liking. Add a thin layer of mustard to one side of the bread (or both if you are obsessed with mustard like me). Add the cucumber, red onion, and avocado (if using) to the bread, then pile on half of the chickpea salad and arugula. Add the final piece of bread on top, and your sandwich is complete; repeat with the other two slices. These sandwiches are pretty stacked, so I recommend wrapping them in parchment paper, then slicing in half for easier eating. Enjoy!
Recipe Video
Recipe Notes
- Don’t like arugula? Swap if for your preferred salad green of choice!
