Za’atar Chickpea Salad Sandwich
Experience the vibrant flavors of the Middle East with this Za’atar Chickpea Salad Sandwich.
This sandwich was inspired by the Za’atar spice mix that is used in middle eastern cuisines. If you’re not familiar with this unique spice blend, its a mix of sesame seeds, sumac, oregano, thyme, and other spices depending on the blend. I highly recommend giving this recipe a try and adding this spice to your pantry! Its great with olive oil and pita bread, sprinkled on top of hummus, or used as a seasoning for grilled veggies.
Ingredients in the Za’atar Chickpea Salad Sandwich
The Dip
Silken Tofu: Instead of a mayo based dip for the chickpea salad, I opted to use silken tofu for a healthier, high protein version instead. If you can’t find silken tofu or all you have is firm, its okay to use that, it just wont be as creamy.
Tahini: This is a middle eastern condiment made from ground sesame seeds. This adds some body to the creamy dip and a slight earthy flavor.
Lemon juice: I always add something acidic to dips, dressings, and sauces to balance out the flavor profile and lemon is perfect for this dish!
Maple syrup: A small amount of sweetener is used to balance out the bitterness of the tahini and tartness of the lemon juice.
Seasoning: The primary seasoning is Za’atar and this is truly the main flavor of this dish. I also included garlic powder because its delicious! Salt and pepper are a standard seasoning use to bring out the flavors of everything else in the dish.
The Chickpea Salad
Chickpeas: Chickpeas are high in protein and fiber and make up the base of this sandwich.
Pomegranate seeds: These add a sweet and crunchy element to the salad.
Parsley and dill: These herbs brighten up the flavor and add freshness.
Shallot: Provides a slight onion flavor without being overpowering.
Garlic stuffed olives: The olives add nice saltiness to the salad. You can use any kind of olive here, but I liked the addition of garlic as well.
Walnuts: The walnuts are toasted before adding them to the salad. They have a nice nutty flavor, add some crunch, and are a super healthy source of fat and omega 3s.
How to make Za’atar Chickpea Salad Sandwiches
These are so easy to make and are perfect for meal prepping (its easy to double or triple the recipe!).
First, blend the silken tofu, lemon juice, maple syrup, tahini, Za’atar seasoning, garlic powder, salt, and pepper to make the dip.
Then, toast the chopped walnuts on medium high heat for 3 – 5 minutes until they are warm and golden brown.
Then, mash the chickpeas until they are mostly mashed, leaving some whole chickpeas in the mix. Then mix in the toasted walnuts, pomegranate seeds, parsley, dill, shallots, olives, and the dip.
Finally, assemble your chickpea salad sandwiches on whole wheat bread with spinach, beefsteak tomatoes, and cucumbers.
Alternatively, you could make this in a pita, a wrap, or even in a lettuce wrap for a lower carb, gluten free option. This chickpea salad is so good, you could even eat it by itself.
Why you’ll love Za’atar Chickpea Salad Sandwhiches
Amazing flavor: Za’atar is an incredible spice blend, and combined with other ingredients traditionally used in middle eastern cooking like pomegranate seeds, tahini, parsley, and dill, this chickpea salad stands out with its unique and tasty flavors.’
**Healthy, clean ingredients:**This chickpea salad is high in protein thanks the tofu based dip and its uses a variety of nutritious veggies, nuts, herbs, seeds, and spices. Its also low in fat and it an oil-free recipe.
Perfect for meal prep: You can make this chickpea salad ahead of time and use it to assemble sandwiches in the morning to bring to work for the whole week.
Modifications
This recipe can be modified for gluten-free, nut-free, and soy-free.
To make it gluten-free, use gluten-free bread, or just eat the salad without assembling on bread. You can also make this using a lettuce wrap, or over a bed of spinach with tomatoes and cucumbers! Yummm!
To make it nut free, omit the walnuts and replace them with sunflower seeds or pumpkin seeds (pepitas).
To make it soy-free, replace the silken tofu with 1/4 cup cashews soaked in hot water for 15 mins. Add water to the dip 1 tbsp at a time to thin it out as needed.
Za’atar Chickpea Salad Sandwich
Vibrant middle eastern flavors come together beautifully in this healthy, easy to make chickpea salad sandwich.
By Leah
- Prep Time
- 30 mins
- Total Time
- 30 mins
- Course
- Lunch
- Cuisine
- Middle Eastern
- Servings
- 4
Ingredients
Dip ingredients
- ½ cup silken tofu 5 oz
- 1 tbsp lemon Juice
- 1 tbsp tahini
- ½ tsp maple syrup
- 1 tbsp Za’atar seasoning
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp pepper
Chickpea Salad Ingredients
- ½ cup walnuts roughly chopped
- 1 15 oz can chickpeas drained and rinsed
- ½ cup pomegranate seeds
- 1/2 cup parsley chopped
- ¼ cup dill chopped
- 1 medium shallot diced
- ½ cup garlic stuffed olives diced
Sandwich Assembly
- sliced whole wheat bread
- sliced beefsteak tomatoes
- sliced cucumbers
- spinach
Instructions
- Blend all the dip ingredients until smooth in a blender or food processor.
- Toast the walnuts over medium high heat for 3 - 5 minutes or until hot and golden brown.
- Mash the cooked chickpeas in a bowl until mostly mashed with a few whole ones left.
- Add in the rest of the chickpea salad ingredients including the tofu dip and mix well. Taste and adjust salt and flavor as needed.
- To assemble the sandwich bread or wrap add spinach, cucumbers, and tomatoes and top with the chickpea salad.
Notes
To make it gluten-free, use gluten-free bread, or just eat the salad without assembling on bread. You can also make this using a lettuce wrap, or over a bed of spinach with tomatoes and cucumbers,To make it nut free, omit the walnuts and replace them with sunflower seeds or pumpkin seeds (pepitas).To make it soy-free, replace the silken tofu with 1/4 cup cashews soaked in hot water for 15 mins. Add water to the dip 1 tbsp at a time to thin it out as needed.
The Sunshine Kitchen · https://thesunshinekitchen.com/zaatar-chickpea-salad-sandwich/
