Looking for a hearty, nutritious sandwich that doesn’t skimp on flavor? Look no further than the chickpea salad sandwich. This plant-based creation combines creamy avocado, zesty lemon, and perfectly seasoned chickpeas for a mouthwatering meal that’s as satisfying as it is healthy. Whether you’re a long-time vegetarian or just looking to add more plant-based meals to your diet, this sandwich is the perfect balance of freshness, flavor, and nutrients. It’s quick to make, easy to customize, and packed with fiber, protein, and heart-healthy fats. Plus, with the vibrant addition of fresh veggies, this sandwich is not only a treat for your taste buds but also a powerhouse of essential vitamins and minerals. Let’s dive into what makes this sandwich a standout choice for any meal!
This chickpea salad sandwich has a fresh, creamy texture with zesty, tangy notes from the lemon zest and juice. The avocado and yogurt add a smooth, rich element, while the chickpeas provide a nutty, earthy base. The cumin contributes a warm, slightly smoky spice, and the cilantro or parsley adds a bright, herbal finish. The crunch from the radish and red onion contrasts the softness of the chickpea mash, creating a balanced bite.
Health Benefits of this Chickpea Salad:
- High in Fiber: Chickpeas and avocado are both high in fiber, supporting digestive health and promoting satiety.
- Heart-Healthy Fats: The avocado and yogurt provide healthy monounsaturated fats, which can support heart health.
- Rich in Protein: Chickpeas are a plant-based protein source, making this a nutritious option for vegetarians.
- Antioxidants: The fresh vegetables and herbs provide essential vitamins like Vitamin C and antioxidants that promote overall health.
- Versatile: This sandwich is quick, easy, and can be modified to include different toppings or bread types, depending on preference or dietary needs.
Chickpea Salad Sandwich Recipe
Makes: 1 sandwich
Ingredients:
1 cup canned chickpeas (garbanzo), drained and rinsed
1/2 avocado, peeled and sliced
1/4 teaspoon lemon zest
Juice of half a lemon
Pinch of cumin
1 tablespoon plain yogurt
1 tablespoon chopped cilantro or parsley
Salt & pepper, to taste
For the Sandwich:
2 slices of bread
Tomato slices
Sliced red onion
Sliced radish
Lettuce
Instructions:
- Prepare the Chickpea Salad:
In a bowl, combine the chickpeas, avocado, lemon zest, lemon juice, cumin, and plain yogurt. Season with salt and pepper to taste. - Mash:
Mash the mixture with a fork, leaving some chickpeas whole for texture. - Add Herbs:
Stir in the chopped cilantro or parsley and mix well. Taste and adjust the seasoning if needed. - Assemble the Sandwich:
Spread the chickpea mixture on one slice of bread.Layer with tomato slices, red onion, and radish, lightly seasoning each layer with salt.
Top with lettuce and cover with the remaining slice of bread.
Nutritional Breakdown (per sandwich):
Calories: 380 kcal
Carbohydrates: 56g
Protein: 14g
Fat: 15g
Fiber: 14g
Sugars: 7g
Sodium: 550mg
Vitamin A: 20% of daily value
Vitamin C: 40% of daily value
Iron: 20% of daily value
Calcium: 10% of daily value
Note: Nutritional values can vary based on the type of bread used and additional ingredients.
