--- title: "Mediterranean Inspired Mashed Chickpea Salad Sandwich" id: "10595" type: "post" slug: "mediterranean-inspired-mashed-chickpea-salad-sandwich" published_at: "2020-11-12T20:59:28+00:00" modified_at: "2024-06-19T13:54:22+00:00" url: "https://mondaydreams.com/2020/11/12/mediterranean-inspired-mashed-chickpea-salad-sandwich/" markdown_url: "https://mondaydreams.com/2020/11/12/mediterranean-inspired-mashed-chickpea-salad-sandwich.md" excerpt: "This is my new favorite thing to spread on top of a nice slice of delicious bread. If you like mediterranean flavors, you are definitely in the right place. Keep reading, you won’t be disappointed. I don’t know about you,..." taxonomy_category: - "Breakfast" - "Dips and Spreads" - "Mains" - "Salads and Buddha Bowls" taxonomy_language: - "English" --- # Mediterranean Inspired Mashed Chickpea Salad Sandwich by [Gaby](https://mondaydreams.com/author/gabysommer/) on [November 12, 2020](https://mondaydreams.com/2020/11/12/mediterranean-inspired-mashed-chickpea-salad-sandwich/) in [Breakfast](https://mondaydreams.com/category/breakfast/) , [Dips and Spreads](https://mondaydreams.com/category/dips-and-spreads/) , [Mains](https://mondaydreams.com/category/mains/) , [Salads and Buddha Bowls](https://mondaydreams.com/category/salads/) [Jump to Recipe](#recipe) [Print Recipe](https://mondaydreams.com/wprm_print/mediterranean-inspired-mashed-chickpea-salad-sandwich) This is my new favorite thing to spread on top of a nice slice of bread. If you like Mediterranean flavors, you are definitely in the right place. Keep reading, you won’t be disappointed. I don’t know about you, but anything with the word toast or sandwich sounds pretty good to me; add a mix of Mediterranean foods and you’ve got my full undivided attention. Does it get any better than a freshly baked slice of bread with chickpeas, olives, tomatoes and cucumbers on top?! Such a delicious, satisfying, fresh and nourishing meal. It’s also protein and fiber-rich. And it can be your breakfast, lunch or dinner. So yes, there are no downsides to this heavenly recipe. Did I say this salad is also great for meal prepping?! Go ahead, make extra and take it to work the next day. This gorgeous chickpea mash salad takes less than 15 minutes to make and packs so much goodness. Nobody will ever guess it’s a healthy, plant-based meal. If you make this super tasty sandwich, let us know what you think. Tag us on [Instagram](https://www.instagram.com/mondaydreamsblog/) @mondaydreamsblog or leave a comment below, we love hearing from you! ## Mediterranean Inspired Mashed Chickpea Salad Sandwich This mashed chickpea salad sandwich takes less than 15 minutes to make and is filled with classic Mediterranean flavors. It’s creamy, rich, and so incredibly tasty. Perfect when tucked between two slices of yummy sourdough bread. Not a fan of sandwiches? No worries, it's delicious with a side of greens. [Print Recipe](https://mondaydreams.com/wprm_print/mediterranean-inspired-mashed-chickpea-salad-sandwich) [Pin Recipe](https://www.pinterest.com/pin/create/bookmarklet/?url=https%3A%2F%2Fmondaydreams.com%2F2020%2F11%2F12%2Fmediterranean-inspired-mashed-chickpea-salad-sandwich%2F&media=https%3A%2F%2Fmondaydreams.com%2Fwp-content%2Fuploads%2F2020%2F12%2F0024-mediterranean-inspired-mashed-chickpea-salad-sandwich-001-web.jpg&description=Mediterranean+Inspired+Mashed+Chickpea+Salad+Sandwich&is_video=false) Servings 2 medium/big sandwiches ### Ingredients - 1 ½cupcooked chickpeas – or a 15 oz can, drained and rinsed - ½cupfinely chopped red onion* - ½cupfinely chopped black olives - ½cupfinely chopped cucumber - ⅓cupparsley,finely chopped** - 1medium tomato,finely chopped - 2Tbsptahini*** - 2Tbsplemon juice - 1Tbspof olive oiloptional**** - 1tspcoconut nectar – or maple syrup, not Mediterranean, but it adds a touch of sweetness - ¼tspof sea salt - ¼tspof garlic powder - ¼tspof chili flakes - Pepper to taste - 2Tbspof sunflower seeds,optional – not Mediterranean, but I love the taste and crunch #### TO SERVE: - 4medium slices of rye, whole-wheat sourdough or GF bread (I’m a rye fan!) ### Instructions - Mash the chickpeas with the back of a fork, you can leave a few whole chickpeas for texture. - Add the rest of the ingredients and stir well to combine. - Make a sandwich and enjoy this yummy and healthy meal! ### Notes * I don’t like the strong taste of raw onions, so I put the chopped onions in a small bowl and add boiling water. After ten minutes, I drain and rinse the onions with cold water. Bye-bye pungent taste, hello delicious mild flavor.** Can sub dill, basil or mint. Or a mix of these.*** Can sub vegan yogurt. I prefer tahini, though.**** Omit if you are on an oil-free diet. ### Search ### Recent Post - [Single-Serve Oatmeal Chocolate Chip Cookie](https://mondaydreams.com/2025/12/04/single-serve-oatmeal-chocolate-chip-cookie/) - [Herbed Quinoa Pea Salad](https://mondaydreams.com/2025/10/21/herbed-quinoa-pea-salad/) - [Greek-Inspired Potato Stew](https://mondaydreams.com/2025/09/30/greek-inspired-potato-stew/) - [No Churn Vegan Chocolate Almond Ice Cream](https://mondaydreams.com/2025/09/23/no-churn-vegan-chocolate-almond-ice-cream/) - [Apple Pecan Cookies](https://mondaydreams.com/2025/08/18/apple-pecan-cookies/) ### Archives Archives Select Month December 2025 October 2025 September 2025 August 2025 June 2025 April 2025 October 2024 September 2024 August 2024 July 2024 June 2024 May 2024 April 2024 March 2024 December 2023 November 2023 October 2023 September 2023 August 2023 July 2023 June 2023 May 2023 April 2023 March 2023 February 2023 January 2023 December 2022 November 2022 October 2022 September 2022 August 2022 July 2022 June 2022 May 2022 April 2022 March 2022 February 2022 January 2022 December 2021 November 2021 October 2021 September 2021 August 2021 July 2021 June 2021 May 2021 April 2021 March 2021 February 2021 January 2021 December 2020 November 2020 October 2020 September 2020 August 2020 June 2020 May 2020 April 2020 January 2017 ### Leave a Reply [Cancel reply](/2020/11/12/mediterranean-inspired-mashed-chickpea-salad-sandwich/#respond) You must be [logged in](https://mondaydreams.com/wp-login.php?redirect_to=https%3A%2F%2Fmondaydreams.com%2F2020%2F11%2F12%2Fmediterranean-inspired-mashed-chickpea-salad-sandwich%2F) to post a comment.