Chickpea Salad Sandwich with Sweet Apple Slaw

This sandwich is a vegetarian twist on two diner lunch classics: tuna salad and coleslaw. The chickpea salad doesn’t contain any mayo, instead using a combo of mashed avocado and cottage cheese to give a delicious creaminess. Meanwhile, the sweet slaw counteracts the tang of the chickpea salad and adds a bit of a crunch. The beans, veggies, dairy, oils and fruits makes this sandwich packed with fiber, protein, antioxidants, vitamins, minerals and healthy fats — talk about a well-balanced lunch!

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Recipe by Natalie Rizzo, MS, RD

Chickpea Salad

  • 2 15-ounce cans chickpeas, drained
  • 1 teaspoon lemon zest
  • 1½ avocados, peeled and de-seeded
  • ½ cup cottage cheese
  • Juice of 1 lemon
  • 1 carrot, diced
  • ½ small white onion, diced
  • ½ teaspoon salt


  • 1 cup sliced red and green cabbage
  • 1 red apple, grated
  • ½ cup canola or vegetable oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • Salt and pepper, to taste

Sandwich Extras

  • Whole-wheat bread
  • Spinach or lettuce


  1. In a food processor, combine chickpeas and lemon zest. Process until mostly smooth, with small chunks.
  2. In a separate bowl, mash avocado with a fork. Add cottage cheese and lemon juice, and stir until combined. Add carrots, onions, salt and chickpea mixture to the bowl with the avocado mixture. Stir to combine.
  3. In a separate bowl, make slaw by combining cabbage and grated red apple. In a small bowl, make slaw dressing by whisking together oil, vinegar, mustard, honey and salt and pepper. Pour dressing over slaw and stir evenly to coat.
  4. Toast bread and assemble sandwiches by layering spinach or lettuce, chickpea salad and slaw. Makes 3 sandwiches.
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Natalie Rizzo
Natalie Rizzo, MS, RD is a NYC-based media Dietitian, food and nutrition writer and owner of Nutrition ȧ la Natalie. Natalie writes for many national publications such as Parade, Eating Well, and Runner's World. She has also appeared on local TV segments and is frequently quoted in national publications. Natalie is very honored to have won the award for Top Food & Nutrition Feature Article in 2017 for “Decoding Food Label Claims: The Lowdown on Package Promises”, as well as the 2016 Stone Soup Blogger of the Year award. Connect with her on Facebook, Instagram and Pinterest.

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