10-minute Chickpea Sandwich with Arugula is packed with plant-based protein, healthy, and tasty, and you need just 8 budget ingredients. An easy plant-based lunch idea that you can make in minutes. It’s bursting with flavor and satisfying textures.
This chickpea sandwich is the perfect quick and healthful lunch or dinner! I combined chickpeas with a creamy herby green sauce for the ultimate chickpea mash! Perfect on toasted sourdough bread, and topped with fresh arugula or micro greens.
This flavorful sandwich is packed with umami from the miso. Plus, no nutrients were destroyed! Nothing was heated so the miso is loaded with gut-healthy bacteria. Add pickled red onion or shallots to take this to the next level!
This Chickpea Sandwich with Arugula was inspired by these Lentil Salad Wraps, my Chopped Salad Sandwich, and this White Bean Avocado Sandwich on my site.
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👩🏼🌾 Ingredients
- 5-minute green miso sauce (ingredients below)
- Chickpeas
- Arugula
- Bread
- Hemp hearts (optional)
For the green sauce:
- Fresh basil
- Mellow or white miso
- Garlic
- Lemon juice
- Cashews or sunflower seeds
🥬 Substitutions
- Arugula - substitute with baby kale, baby spinach, or chopped lettuce
- Chickpeas - instead of chickpeas, use white beans
- Gluten-free - use gluten-free bread
- Nut-free - substitute the cashews with sunflower seeds
For more easy and healthy sandwiches, visit my Vegan Sandwich Recipes page.
📖 How to Make Mashed Chickpea Sandwich
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Step 1. Soak the cashews in hot water to cover in a heat-proof container for at least 15 minutes, or the sunflower seeds for 10 minutes if you do not own a high-speed blender.
Step 2. Blend. Drain and set aside. Transfer the cashews, basil, miso, garlic, lemon juice, and water to the canister of a high-speed blender. Blend on high until smooth.
Step 3. Mix: Transfer the rinsed chickpeas to a large bowl. Add the green sauce.
Step 4. Mash the chickpeas and mix until the desired texture. Optional: Toss the arugula with a drizzle of olive oil, balsamic vinegar, and salt to taste.
✔️ Expert Tips
- For more protein: Add hemp hearts to the chickpea mash.
- For more servings: Add more chickpeas as desired. Feel free to add some roasted chickpeas to the mix.
- Storage: Refrigerate the chickpea sandwich filling in an airtight container for up to 5 days. Store the arugula separately and add the olive oil and balsamic vinegar (if using) for serving.
🙋🏽♀️ Recipe FAQs
White beans have a similar texture and flavor profile. Try navy, cannellini, or Great Northern beans instead.
Made from fermented soybeans, miso is an umami-rich paste and a staple ingredient in Japanese cuisine. It is savory with a similar taste to soy sauce. Different types of miso paste vary in intensity. In general, it is salty and concentrated with fermented hints of tanginess.
Yes! This mashed Chickpea Arugula Sandwich works with my 5-Minute Creamy Avocado Salad Dressing, Everything Cashew Sauce, and this 5-Minute Lemon Herb Tahini Recipe.
🍽️ Related Recipes
👩🏽🍳 Made This Recipe?
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📖 Recipe
Chickpea Sandwich with Arugula
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Ingredients
- 1 cup raw cashews or sunflower seeds
- 2 cups basil leaves
- 1 ½ tablespoons mellow miso or white miso
- 2 large cloves garlic
- 2 small lemons juice
- ½ cup water plus more as needed
- 1 (15-ounce) can chickpeas or 1 ½ cups cooked
- 2 tablespoons hemp hearts optional
- 2 cups arugula
- Drizzle of olive oil (optional)
- Drizzle of balsamic vinegar (optional)
- 4 to 8 slices bread
Instructions
- Soak the cashews in hot water to cover in a heat-proof container for at least 15 minutes, or the sunflower seeds for 10 minutes if you do not own a high-speed blender. Drain and set aside.
- Blend: Transfer the cashews, basil, miso, garlic, lemon juice, and water to the canister of a high-speed blender. Blend on high until smooth.
- Mash: Transfer the chickpeas to a large bowl. Add the green sauce and hemp hearts (if using). Mash the chickpeas and mix until the desired texture.
- Optional: Toss the arugula with a drizzle of olive oil, balsamic vinegar, and salt to taste.
- Make sandwiches: Place one-fourth of the mashed chickpea mixture on toasted bread. Top with one-fourth of the arugula. Top with toasted bread or serve open-faced.
Notes
- Add more chickpeas to the sauce as desired.
- Storage: Refrigerate the chickpea sandwich filling in an airtight container for up to 5 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Del says
So delicious. I love when I find a recipe that I am certain will become a staple for me. Thank you!
Nisha Melvani, RDN says
So happy to hear! Thank you for letting me know you enjoyed it.
PK says
Hi, what’s your favorite brand of miso?
Nisha Melvani, RDN says
Miso Master mellow miso.
Ashley says
Just made this and eating now! Delicious and so easy! I used roasted sunflower seeds cause that’s what I had in the pantry and used more garlic cause duh. Will be keeping in my rotation. Shocked how easy it was to put together.
Nisha Melvani, RDN says
More garlic is always a good thing! Glad you enjoyed it. Thanks.
Jamie says
We love it!! We upped some things like lemon (subbing the water with it along with extra basil- yum), etc. Fresh basil is DEFINITELY the way to go (already tried subbing with dried basil and a tube of basil puree which was all the store had once...). Our new go to meal!! Thank you for this recipe!
Nisha Melvani, RDN says
Fresh basil is the best. You are so right! Glad it's a staple for you now:)
Val says
This sauce is seriously delicious, such a simple recipe but incredibly tasty. Thank you
Nisha Melvani, RDN says
So happy to hear that you enjoyed it! Thank you.
Robin says
Hi this looks great! What kind of bread did you use? Did you grill the bread?
Thank you
Nisha Melvani, RDN says
I use a whole grain sourdough. However, typically I use Ezekiel bread.
Deb says
This was absolutely delicious! Will definitely be making this again!
Nisha Melvani, RDN says
Yayyy! Thrilled you enjoyed it.
Allison says
Is there an alternative to cashews I can use here? Walnuts?
Nisha Melvani, RDN says
Yes to walnuts! You might add want to add a little tahini too.
Joe says
This is a winner -- it's so fresh, bright, packed with flavor and makes an all around super Summer dish! Thank you.
Nisha Melvani, RDN says
I'm so glad you enjoyed it. Thank you.
Lisa says
My husband made this for our early dinner. This was delicious! I shared it with both of my sisters. This will definitely be our staple dish.
I’m a fan!
Nisha Melvani, RDN says
So happy to hear it was enjoyed by all! Thank you.
Ann says
We made this sandwich filling & loved the results...there are a lot of different flavors. We used 1 oz of basil simply because I did not realize the recipe called for 2 cups. We also used a 2nd can of chickpeas for this amount of sauce and it was perfect for us. We served the filling on whole wheat sourdough bread which
was quite delicious! Thank you for this unique recipe!
Nisha Melvani, RDN says
Thank you for your comment! I am so glad you enjoyed it and good to know how you made yours! Hope to see you back. I think you will also love the chopped sandwich on my site!
alison harris says
This is the easiest and MOST DELICIOUS sandwich ever!!!
Nisha Melvani, RDN says
Awwww thank you so much. Have a great week.
America says
Delicious and flavorful. I made 1 serving just to try it out since I had all the ingredients then I made the full batch. A nice alternative to hummus.
Thank you
Nisha Melvani, RDN says
I'm so glad you enjoyed it. Thank you so much.
RYAN MINCHIN says
Absolutely delicious. A great - far tastier - alternative to avocado.
Nisha Melvani, RDN says
So glad your preferred it! Cheaper too! Thank you.
Biserat says
Looks yummy and will definitely make this 😋
Nisha Melvani, RDN says
So glad!
Poulina Kalushner says
LOVE, LOVE, LOVE ALL YOUR RECIPES!
Nisha Melvani, RDN says
Awww thank you. I appreciate you leaving a comment.