Chickpea Sandwich
A healthy, protein-packed chickpea sandwich that’s creamy, crunchy, and full of flavor. Perfect for a quick plant-based lunch or meal prep!
Ingredients
- - 1 can 15 oz chickpeas, drained and rinsed
- - 2 tbsp tahini or vegan mayo
- - 1 tsp Dijon mustard
- - 1 tbsp lemon juice
- - 1/4 tsp garlic powder
- - Salt and pepper to taste
- - 1/4 cup finely diced red onion
- - 1/4 cup diced celery
- - 2 tbsp chopped parsley or dill
- - 4 slices of whole grain or sourdough bread
- - Optional: lettuce tomato slices, avocado
Instructions
- Mash Chickpeas
- In a medium bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still chunky.
- Add Dressing
- Mix in tahini (or vegan mayo), Dijon mustard, lemon juice, garlic powder, salt, and pepper.
- Add Vegetables
- Stir in diced onion, celery, and herbs. Taste and adjust seasoning if needed.
- Assemble Sandwich
- Toast bread if desired. Spread chickpea filling on one slice and top with lettuce, tomato, or avocado. Close the sandwich with the other slice.
- Serve or Store
- Serve immediately or store chickpea filling in an airtight container in the fridge for up to 4 days.
- prep_time: PT10M
- cook_time: PT0M
- total_time: PT10M
- servings: 2
Notes
nutrition:
calories: ~350 (per sandwich, with bread)
carbohydrates: ~40g
protein: ~13g
fat: ~12g
fiber: ~8g
sodium: ~400mg notes:
- Great for lunchboxes or picnics.
- Try it in wraps or lettuce cups for a gluten-free option.
- Mash chickpeas to your desired texture for creamier or chunkier consistency.
calories: ~350 (per sandwich, with bread)
carbohydrates: ~40g
protein: ~13g
fat: ~12g
fiber: ~8g
sodium: ~400mg notes:
- Great for lunchboxes or picnics.
- Try it in wraps or lettuce cups for a gluten-free option.
- Mash chickpeas to your desired texture for creamier or chunkier consistency.