Smashed chickpeas, sliced beets, and cucumber make the perfect crunchy, delicious lunchtime staple.

Smashed Chickpea and Veggie Sandwich

I wasn’t going to share this with you this week. I had all sorts of plans to make something truly special. The kind of recipe you pull out when you have company you want to impress, or just want something out of the ordinary. Well, as they say, the best laid plans are always foiled by a good sandwich. Yeah, I’m pretty sure that’s a saying. Maybe you’ll believe me after you make this. 

Truly, this sandwich is the epitome of a pantry/ refrigerator staple meal. I was out of ideas for lunch on Friday, but when a friend showed me a smashed chickpea sandwich recipe, I knew I had my inspiration. I always try to keep a few key food items in my house: greek yogurt, bread, chickpeas, and an assortment of fruit and veggies are always at the top of the list. One of these days I’ll put together a full Guac for Dinner refrigerator staples post, but in the meantime you can work on perfecting this sandwich by stacking it with everything in your fridge. You’re welcome.

Smashed chickpeas, sliced beets, and cucumber make the perfect crunchy, delicious lunchtime staple.

Ok, let’s discuss this smashed chickpea thing. It’s one of my favorite ways to make a vegetarian sandwich. I like to mash the chickpeas just enough so they stick together, but a few are left whole or in bigger pieces. Let texture be your friend.

To flavor the chickpeas, I used lemon juice, mustard and a touch of maple syrup. See? Pantry staples. You’ve got mustard in your fridge right? Maybe a lonely lemon half rolling around? I thought so. The maple syrup nicely balances the spiciness of the mustard: just a touch of sweetness to bring out the flavors.

Pile the chickpeas on two toasted slices of your favorite whole wheat bread, and layer on crunchy veggies to get the texture party going even more. I chose sliced beets (I bought them pre-cooked) and cucumber, as well as few arugula leaves. I highly recommend the combination, but if those aren’t quite your pantry staples, red pepper slices, tomatoes, or avocado would all be fantastic substitutes.

Smashed chickpeas, sliced beets, and cucumber make the perfect crunchy, delicious lunchtime staple.

Just look at those layers! Made from even the most barren of refrigerators. Super simple, seriously delicious.

Smashed Chickpea and Veggie Sandwich

Time: 10 minutes
Yield: 2 sandwiches


4 slices whole wheat bread

1 15-oz can chickpeas, drained and rinsed

1 tablespoon brown mustard (or dijon)

Juice of 1/2 lemon

1 teaspoon pure maple syrup

Salt and pepper, to taste

Arugula (a handful)

2 beets, cooked and sliced (I used pre-cooked beets from Trader Joe’s)

Cucumber slices


Toast your bread. In a small bowl, combine chickpeas, mustard, lemon juice, maple syrup and salt and pepper. Mash with a fork or potato masher until desired texture is reached. I like it a bit more chunky, but you could go closer to hummus texture if you wish.

Assemble your sandwich by layering the chickpea mixture, arugula, beets, and cucumber slices between slices of bread. Cut in half and enjoy immediately.

If you’re just making one sandwich, keep leftover chickpeas in a sealed container in the fridge, and toast bread and slice veggies when you’re ready for your second sandwich.