This vegan egg salad with chickpeas is not only beautiful to look at - it’s also super nutritious! The chickpeas are a great plant-based protein source and a creamy tahini dressing with dijon and capers give this recipe the right amount of tangy flavour. And oh ya - this version also sneaks in some extra veggies. (No harm, no foul, right?)
This recipe is delicious when stacked between two slices of your favourite gluten-free bread, but I’ll bet you’ll be eating scoops from the bowl before it even makes it into sandwich form!
How to make egg salad vegan
Traditionally, egg salad sandwiches are filled with animal products. Eggs and mayonnaise are the main ingredients in a classic egg salad sandwich, but this recipe is here to change that up!
To swap out the eggs, this plant-based verison calls for a can of rinsed and drained chickpeas. When mashed up, they mimic a mashed egg consistently really, really well. Instead of mayo, you’ll whip up a tangy and fresh tahini-based dressing that brings everything together.
Chickpeas and tahini are also the main ingredients in hummus, so this vegan egg salad brings a zesty hummus vibe to your kitchen table.
And those sneaky veggies I mentioned? They’re a spectacular addition - both for a delicious crunch and to boost the nutrition content. Cucumber and peppers are used, but you can finely chop any vegetables you enjoy and throw them in there!
Are chickpeas good for you?
Heck yes, chickpeas are good for you! They also go by another name - garbanzo beans - and are part of the legume family, along with peas and lentils. Legumes are a good source of plant-based protein, especially when you combine them to get a full range of amino acids (which your body needs). Chickpeas also give you something your digestive tract desperately needs to run smoothly - fibre! If that weren’t awesome enough, they are also a good source of vitamins and minerals, like iron, magnesium, vitamin C and certain B vitamins.
Since chickpeas are technically a bean, they have a reputation for causing gastrointestinal distress. (The childhood song “Beans, beans the musical fruit… the more you eat, the more you toot!” comes to mind.) To get rid of the gassiness, be sure to soak and rinse your chickpeas well before cooking.
But let’s be honest, sometimes I don’t have time to cook and soak beans. So here’s my secret - I ALWAYS buy them canned. (Shhhhh! Don’t tell!) Well rinsed and drained, they’re easy to incorporate into lots of recipes - including this one!
Ingredients in this recipe
- Chickpeas: use cooked or canned
- Cucumber and bell pepper: to add a delicious crunch, but can substitute other veggies
- Tahini: sesame seed paste that makes the dressing creamy
- Lemon juice: use fresh or store bought
- Water: use to thin the dressing out to your liking
- Fresh garlic: finely chopped or minced
- Capers: to add that perfect amount of tanginess
- Dijon: use grainy or smooth
- Dill: dried, but can also use fresh
- Salt & pepper: to taste
How to make this recipe
To make vegan egg salad with chickpeas, start by making the dressing. Combine all ingredients in a small bowl and mix well. Feel free to use additional water by the tablespoon to thin out the mixture to your desired consistency. I make mine just on the verge of being a tad runny, but it will still hold everything together.
Add your rinsed and drained chickpeas into a medium-sized bowl and mash using a potato masher (or use a fork, but it takes longer). Add in your chopped veggies, dressing and mix it all together.
How to serve
After you’ve made the vegan egg salad, you’ve got a few options for serving. My personal favourite is to slap a thick layer between two slices of my favourite gluten-free bread.
You could also serve this alongside crackers, or just eat it by the spoonful from a bowl. It’s a hearty recipe that would stand on its own if you didn’t want to make it into a sandwich.
This recipe is best enjoyed right after it’s made, but that shouldn’t stop you from making this!
Leftovers can be stored in the fridge for a few days and they’ll still be delicious, but they might lose a bit of that creamy texture. Thin out the mixture with a bit of water (or caper brine for extra tanginess) if you want to get it back to a creamy consistency.
Tips + Tools
- Don’t be shy with capers! If you want extra tanginess in this recipe, use more than the recommended amount of capers, or use the brine in the jar instead of water to thin out the dressing.
- Mix up your veggies. If you’re not a fan of cucumber and/or bell pepper, add in other veggies that are your favourites. Finely chopped celery, carrots, broccoli or spinach work really well with this recipe.
- Boost your nutrition with sprouts. Top your sandwich with any type of sprout to add extra vitamins and minerals to your meal.
- Use a potato masher. If you don’t already own one, this kitchen gadget is definitely worthwhile, especially if you want to mash up your chickpeas really well. (I mean, you could use forks, but it just takes sooooo much longer.)
Vegan Egg Salad With Chickpeas
For the dressing:
- ¼ cup tahini
- 2 tablespoon lemon juice from ½ lemon
- 3 tablespoons water
- 1 clove garlic minced or finely chopped
- 1 teaspoon capers chopped
- 1 teaspoon dijon mustard
- ½ teaspoon dried dill
- a pinch of salt
- a pinch of pepper
- 1 can chickpeas rinsed and drained (19 oz. or 540 mL)
- ½ cup cucumber finely chopped
- ½ cup bell pepper finely chopped
- In a small bowl, mix tahini, lemon juice, and water until combined.
- Add garlic, capers, dijon mustard, dill, salt, and pepper to the bowl. Mix well and put to the side.
- In a medium-sized bowl, add chickpeas and mash with a potato masher (or a fork) until well smushed. You might still have a few full-sized chickpeas and that's ok - it adds to the texture!
- Add in cucumber, bell pepper, and dressing mixture to your mashed chickpeas and mix until combined.
- Serve as a sandwich with your favourite gluten-free bread, or alongside gluten-free crackers.
- Serve between two slices of your favourite gluten-free bread or alongside gluten-free crackers
- Best served immediately after preparing, but can be stored in the fridge for a few days.
- If stored in the fridge, thin out the recipe with a bit of water or caper brine to bring back a creamy consistency