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Playing How to Make Smashed Chickpea Salad Sandwiches | Vegan Recipe | Carleigh Bodrug

Plant-based food blogger Carleigh Bodrug—author of the PlantYou cookbook—is best known for her "Scrappy Cooking" series, which focuses on transforming common food scraps into delicious recipes that don't break the bank. For our "Keep or Toss" episode, she shared a super-tasty sandwich AND a way to use a part of the ingredients that you might normally throw away.  

"The key to this amazing chickpea salad is to 'smash' the chickpeas with a potato masher," she says. "I first tested it in a food processor, and the consistency was way too mushy. The masher achieves a texture that is similar to a shredded chicken sandwich, plus it's less cleanup too! It's so delicious—you can serve the smashed chickpeas as a salad on its own, as a wrap, or in a sandwich."   

And don't toss the chickpea water, also called aquafaba, when you drain it! Keep it to use as a vegan egg replacement in mousses, buttercreams, mayo and lots of other recipes, including Carleigh's amazing Vegan Meringue Cookies. They require just four ingredients, taste like any other meringue and save you the waste of throwing out the chickpea water. Win-win-win! 


  • 3 tablespoons tahini
  • 2 tablespoons unsweetened soy milk
  • 1 tablespoon pure maple syrup
  • 1 teaspoon cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon salt
  • ½ teaspoon dried dill
  • One 15-ounce can chickpeas (about 1 ½ cups), drained and rinsed
  • ½ red onion, diced
  • 2 green onions, diced
For Serving:
  • 4 slices vegan whole wheat sourdough bread
  • ½ cup spinach
  • ½ tomato, sliced
  • 1 handful of broccoli sprouts


Serves: 2


Whisk together the tahini, soy milk, maple syrup, cider vinegar, Dijon mustard, salt, and dill in a large bowl until smooth. 

Add the chickpeas, red onion, and green onions to the bowl and crush with a potato masher until you get a thick, moldable consistency. 

Stir until the tahini sauce and crushed chickpeas are combined. Taste and adjust the seasonings as needed. 

Serve on sourdough bread with your toppings of choice. 

Excerpted from PlantYou by Carleigh Bodrug. Copyright © 2022 by Carleigh Bodrug. Used with permission by Hachette Go. All rights reserved.