Chickpea Salad Sandwich (Vegan)
Makes 2-3 sandwiches. If you still eat dairy or eggs, you may substitute. However, using vegan ingredients is not just for ethical and protesting-the-corporate-status-quo-of-factory-farming-systemic-evil reasons: if you don't use eggs and dairy in your food preparation, the finished product doesn't spoil so fast and you're not likely to get food poisoning. Plus, you are eating zero cholesterol food! Only animal food has cholesterol.
General Tips: Have no fear, but use common sense. Add the spices (especially salt, garlic, and vinegar) in small increments and bring up the flavors to taste — don't throw caution to the wind. These tips are not specific to this particular recipe, but for all cooking.
Ingredients:
- 1 - 15 oz. can of Chick Peas (Garbanzo beans).
- Chop 1/4 of a small onion (or more if you dig onions)
- Chop 2-3 sticks of celery (or less)
- Chop 1-3 dill pickles (see curry option below)
- 1 carrot chopped finely (not necessary, but good for vitamins, trace minerals, and color).
- 1/4 teaspoon of garlic powder
- 1/2 tablespoon of apple cider vinegar or white vinegar (to taste, don't over do it)
- 4 tablespoons water or less (to add moisture and use less mayo)
- 1-2 tablespoon(s) of Veganaise or another eggless, vegan mayo (Spectrum makes nice, low fat, mayo found in regular grocery stories. Nayonaise is not good for this recipe).
- 1 tablespoon nutritional yeast (optional)
Curry version: Remove pickles and add chopped apples and raisins or cranberries. Add 1/2 teaspoon of curry powder to taste (I use more!). You can optionally add 1/4 teaspoon of Vegetarian worcestershire sauce, but it's not necessary.
Tuna fishy version: soak some Hijiki seaweed and add it to the mix. Yum. This tip courtesy of Vegan with a Vengeance
Rinse the beans well and mash them lightly. Don't turn them into hummus, which is not likely as that requires a food processor. Use a fork to mush them up a bit. Mix the remaining ingredients in a bowl, obviously.
Assemble the sandwich with tomato, slice of onion, pickles, lettuce, etc., with a little mustard and more mayo if you want. If you are doing the curry version, mix a little mustard (very little), eggless mayo, and some agave nectar (better than honey) in a bowl for a fantastic spread for sandwiches and wraps.
Missing salt? Add 1/16 teaspoon (or less) of salt — it's better to add the salt as a sprinkle with each bite, rather than mix the sodium in the food. Remember this when you taste the food while preparing. Remember that mustard will add saltiness and vinegar will add zip. You don't need as much salt as you think.
Use Hemp bread or Ezekiel 4:9 Bread for more protein and more nutrient density. Toast the bread, it gives your food more substance which helps you to remember that you are eating.
Some ingredients you should have around:
- Apple Cider Vinegar
- Salt
- Braggs Liquid Aminos
- Garlic Powder
- Onion Powder
- Curry Powder
- Optional: Nutritional Yeast (get this at the health food store — Kal's Brand or Red Star) this is for B12
Vitamin B12 causes the metabolism to speed up, which in turn increases weight loss. I add it to all kinds of dishes. It tastes cheesy when mixed with garlic and a little salt. It makes great sauces and soup bases and is glorious when you sprinkle it on popcorn!
August 26, 2008
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