Transform Your Lunch With This Easy Chickpea Sandwich Recipe

A Chickpea Sandwich is made by mashing chickpeas and mixing them with mayonnaise, mustard, lemon juice, and spices. The filling is spread on bread slices, layered with fresh vegetables like lettuce and tomatoes, and topped with another slice. This nutritious sandwich can be customized with various ingredients and flavors. It’s a great option for a healthy breakfast or snack that can be prepared in advance.

The Chickpea Sandwich is a nutritious and delicious option made by mashing cooked chickpeas and mixing them with mayonnaise, mustard, lemon juice, and spices. Optional ingredients like celery, red onion, and bell pepper can be added for extra flavor and crunch. The chickpea filling is spread on slices of bread, layered with fresh vegetables like lettuce, tomatoes, and cucumbers, and topped with another slice of bread. You can customize the sandwich with various toppings and flavors, such as adding spices for a kick or Mediterranean ingredients for a twist. This sandwich is perfect for breakfast or a quick snack. It can also be made ahead of time, making it a convenient choice.

Ingredients:

For the Chickpea Filling:

• 1 can (400 grams) chickpeas (or 1.5 cups cooked chickpeas)
• 1/4 cup mayonnaise (or yogurt for a healthier option)
• 1 tablespoon mustard (optional)
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder (or 1 clove fresh garlic, minced)
• 1/2 teaspoon cumin powder
• 1/2 teaspoon paprika or chili powder (adjust to taste)
• Salt and pepper to taste
• 1/4 cup finely chopped celery (optional)
• 1/4 cup finely chopped red onion (optional)
• 1/4 cup finely chopped bell pepper (optional)
• Fresh herbs (like parsley or cilantro) for garnish

For Assembling the Sandwich:

• Bread slices (whole grain, white, or your preferred type)
• Lettuce leaves or spinach (optional)
• Slices of tomato (optional)
• Cucumber slices (optional)

Instructions:

Step 1: Preparing the Chickpea Filling

1. Rinse and Drain Chickpeas:

   If using canned chickpeas, open the can, and rinse the chickpeas under cold water to remove excess sodium. Drain them well.

2. Mash the Chickpeas:

   In a large mixing bowl, add the drained chickpeas. Using a fork or a potato masher, mash the chickpeas until they are coarsely broken. You can leave some whole for texture.

3. Mix the Ingredients:

   Add the mayonnaise (or yogurt), mustard (if using), lemon juice, garlic powder, cumin powder, paprika, salt, and pepper to the mashed chickpeas. Mix well to combine all the ingredients.

4. Add Vegetables:

   If desired, stir in the finely chopped celery, red onion, and bell pepper for added crunch and flavor. Taste and adjust seasoning as necessary. You can also add fresh herbs at this stage for extra flavor.

Step 2: Assembling the Sandwich

5. Prepare the Bread:

   Take two slices of your preferred bread. You can lightly toast the bread if you like it crunchy. This will also prevent the bread from getting soggy.

6. Layer the Filling:

   Spread a generous amount of the chickpea filling on one slice of bread. Use a spatula or the back of a spoon to spread it evenly.

7. Add Fresh Vegetables:

   If using, layer lettuce leaves, tomato slices, and cucumber slices on top of the chickpea filling. This adds freshness and extra nutrients to your sandwich.

8. Complete the Sandwich:

   Place the second slice of bread on top, pressing gently to hold everything together.

Step 3: Serving

9. Cut and Serve:Cut the sandwich in half diagonally or into quarters for easy handling. Serve immediately or wrap it in parchment paper for a lunchbox option.

Tips:

• Customizable: Feel free to customize the sandwich by adding other ingredients such as avocado, pickles, or cheese, depending on your taste preferences.
• Storage: The chickpea filling can be stored in an airtight container in the refrigerator for up to 3 days, making it a great make-ahead option.
• Gluten-Free Option: Use gluten-free bread if you are looking for a gluten-free version of the sandwich.

Variations:

• Spicy Chickpea Sandwich: Add some chopped jalapeños or sriracha to the chickpea filling for a spicy kick.
• Mediterranean Style: Include olives, feta cheese, and fresh herbs like dill or mint for a Mediterranean twist.
• Indian Spiced Chickpea Sandwich: Add spices like garam masala and chopped coriander for an Indian flavor profile.

Enjoy your Chickpea Sandwich as a healthy and satisfying meal option that is both delicious and easy to prepare.