This Blistered Shishito Pepper Chickpea Salad Sandwich is a vibrant, plant-based twist on the classic chickpea salad sandwich. Featuring smoky, blistered shishito peppers, creamy mashed chickpeas, and fresh herbs, it’s a flavorful, satisfying, and nutritious meal perfect for lunch or a light dinner. Easy to make and packed with protein and fiber, this sandwich is ideal for anyone seeking a delicious vegan or vegetarian option.

Full Recipe: 

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 cup shishito peppers

• 2 tablespoons olive oil, divided

• 1/4 cup vegan mayo or regular mayo

• 1 tablespoon Dijon mustard

• 1 tablespoon lemon juice

• 1 small celery stalk, finely diced

• 1 tablespoon fresh dill, chopped

• Salt and pepper, to taste

• Bread or sandwich rolls of choice

• Optional: lettuce, tomato slices, pickles for serving

Directions

1. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Add shishito peppers and cook until blistered and slightly charred, about 5-7 minutes. Remove and set aside.

2. In a bowl, mash chickpeas with a fork or potato masher until mostly smooth with some chunks for texture.

3. Add vegan mayo, Dijon mustard, lemon juice, diced celery, chopped dill, salt, and pepper to the mashed chickpeas. Mix until combined.

4. Roughly chop the blistered shishito peppers and fold them into the chickpea mixture.

5. Toast bread or sandwich rolls if desired. Spread the chickpea salad onto the bread and add optional toppings like lettuce, tomato, or pickles.

6. Serve immediately and enjoy!

Nutrients (approximate per serving)

• Calories: 350-400 kcal

• Protein: 12-15 g

• Fat: 15 g

• Carbohydrates: 40 g

• Fiber: 10 g

• Sugar: 4 g

• Sodium: 400 mg

The Charm of Shishito Peppers

Shishito peppers are a mild, slightly sweet variety of pepper originating from East Asia, now beloved in many global cuisines. Their signature is a smoky, blistered skin achieved through quick, high-heat cooking, which imparts a unique charred flavor with subtle hints of sweetness and occasional mild heat. This blistering technique not only adds complex, savory notes but also enhances the pepper’s texture, providing a pleasing contrast to the creamy chickpeas. Using shishito peppers in the sandwich adds an element of surprise and excitement, making the sandwich more dynamic and flavorful than a traditional chickpea salad.

Chickpeas: The Heart of the Salad

Chickpeas are a nutritional powerhouse and the base of this sandwich filling. They provide a rich source of plant-based protein, fiber, vitamins, and minerals, contributing to satiety and digestive health. Mashed chickpeas create a creamy, hearty texture that mimics the richness of traditional egg or tuna salad but with fewer calories and cholesterol. Chickpeas’ subtle nutty flavor acts as a blank canvas, allowing the vibrant seasoning and smoky peppers to shine through. Their versatility and health benefits have made them a staple in vegetarian and vegan diets, as well as in various international dishes.

Creamy Dressing with Vegan-Friendly Options

The dressing in this recipe is a creamy blend of vegan mayo, Dijon mustard, lemon juice, and fresh herbs, bringing brightness, tang, and moisture to the salad. Vegan mayo ensures that the dish remains plant-based while offering the smooth, rich mouthfeel typically associated with mayonnaise. Dijon mustard adds a mild tang and complexity that elevates the flavor profile without overwhelming the other ingredients. Lemon juice introduces acidity that balances the creaminess and brings a fresh vibrancy, while the herbs like dill lend an aromatic lift that brightens the entire dish. This dressing creates harmony between the smoky peppers and hearty chickpeas.

Textural Balance and Flavor Complexity

One of the reasons this sandwich stands out is its thoughtful balance of textures and flavors. The creamy, slightly chunky mashed chickpeas provide a soft, satisfying base, while the blistered shishito peppers add a smoky crispness and mild heat. The diced celery contributes a refreshing crunch that cuts through the richness of the filling, making each bite interesting and well-rounded. The fresh herbs introduce a fragrant note that elevates the flavor. Together, these elements create a sandwich that’s not only tasty but also satisfying to eat, with a diversity of sensations from creamy to crunchy and smoky to fresh.

Health Benefits and Nutritional Profile

This sandwich offers a well-rounded nutritional profile, combining protein, fiber, and healthy fats. Chickpeas provide a significant amount of plant-based protein and dietary fiber, supporting muscle health and digestion. The olive oil in cooking the shishito peppers adds heart-healthy monounsaturated fats, which help reduce inflammation and support cardiovascular health. The vegan mayo and herbs contribute minimal calories while enhancing flavor. Additionally, the sandwich is low in added sugars and offers a moderate amount of sodium, making it a heart-friendly option when consumed as part of a balanced diet. Its nutrient density and fiber content help keep you full and energized.

Vegan and Vegetarian-Friendly Meal Option

This sandwich is particularly appealing to vegans and vegetarians due to its 100% plant-based ingredients, providing an excellent source of protein and healthy fats without animal products. It is a flavorful alternative to traditional meat or egg salad sandwiches, allowing those following a plant-based lifestyle to enjoy classic comfort food with a modern twist. The recipe’s simplicity and wholesome ingredients align with clean eating principles, making it accessible and desirable for a wide range of dietary preferences, including flexitarians and those reducing meat consumption.

Convenience and Meal Prep Benefits

Blistered Shishito Pepper Chickpea Salad Sandwich is not only delicious but also convenient and quick to prepare. It can be made ahead of time and stored in the refrigerator, allowing the flavors to meld beautifully. The filling holds well, making it ideal for meal prep or packed lunches. This convenience makes the recipe perfect for busy individuals who want nutritious, flavorful meals ready to go without fuss. Assembling the sandwich is quick, and it travels well, making it a versatile option for work, school, or picnics.

Serving Suggestions and Pairings

This sandwich pairs wonderfully with a variety of sides that complement its fresh, smoky, and creamy profile. Crisp vegetable sticks, such as carrots or celery, add an extra crunch, while a simple green salad or coleslaw can provide a refreshing contrast. For a more filling meal, serving with roasted potatoes or a grain salad is an excellent option. Adding pickles or a tangy chutney can also enhance the sandwich by introducing acidity and complexity. These pairings balance the richness of the chickpea filling and highlight the smoky notes of the shishito peppers.

Culinary and Cultural Inspirations

The fusion of creamy chickpea salad with blistered shishito peppers reflects a growing trend toward global flavors and plant-based innovation in traditional dishes. Chickpea salad sandwiches have long been a staple in Western vegetarian cuisine, inspired by classic egg or tuna salads. Shishito peppers bring an East Asian influence, known for their mild heat and smoky char when blistered. Combining these elements creates a unique dish that respects culinary traditions while embracing contemporary flavor trends. This sandwich exemplifies how global ingredients can come together to create something familiar yet exciting.

Conclusion

Blistered Shishito Pepper Chickpea Salad Sandwich is a flavorful, nutritious, and satisfying plant-based meal that reimagines the classic chickpea salad with a smoky, vibrant twist. The combination of creamy mashed chickpeas, blistered shishito peppers, fresh herbs, and tangy dressing creates a balanced and delightful eating experience that is both comforting and refreshing. Perfect for lunch, light dinners, or meal prep, this sandwich is quick to prepare and offers a wholesome option for vegans, vegetarians, and anyone seeking a delicious, healthful meal. Its simplicity, versatility, and bold flavors make it a must-try recipe for those who appreciate creative, plant-forward cuisine.