A while ago I tried making a garbanzo bean salad from a recipe I found online, I wasn’t a fan and didn’t try again until recently. People like to swap the beans out for tuna, but it’s really such a different texture that I’m hesitant with going so far as to say it’s a viable substitute, this is its own thing! As you might know, garbanzo beans have a nutty texture, but their flavor in this recipe isn’t too strong. When mashed up a bit they are actually excellent on a sandwich.
This is such a great, budget-friendly lunch idea! I can get a can of beans for about a dollar and I can get about 3 sandwiches from this recipe. No fancy ingredients needed! Of course, it’s better to buy dried beans when possible, but I have to shamefully admit that I’m just not good at meal planning and I tend to let my food whims rule me.
To make the sandwich I highly recommend using homemade bread, this no-knead recipe from thekitchen.com is easy enough. I recently bought this Lodge cast-iron dutch oven from Target for the sole reason of making bread, at $40 I figured I’d make that back pretty quickly by not buying plastic-wrapped bread from a store.
An easy and nutritious vegan garbanzo bean salad for a filling everyday lunch sandwich.
Ingredients
- For the Garbanzo bean salad:
- 1 can garbanzo beans
- 1/2 small onion, chopped
- 1 carrot, chopped
- 1/4 cup vegan mayo
- 1/4 tsp garlic powder
- 1/8 tsp paprika
- salt and pepper to taste
- To serve:
- 2 slices of bread
- 1/2 avocado
- 1 tbsp hummus
- Leafy greens
- Optional: Mustard, sliced cucumbers and/or bell peppers
Instructions
- Place garbanzo beans into a large bowl and mash them with a potato masher. You don’t want to over mash them, it’s good to have some texture and a little crunch from them.
- Add the chopped onion, carrot and the rest of the ingredients and mix until well combined.
- Serve on bread, spreading hummus and mustard on the slices, then layering the veggies.
- Store in an airtight container or jar.