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A fantastic vegetarian take on a classic deli sandwich! Mashed chickpeas create a hearty, satisfying filling mixed with creamy dressing, crisp celery, and tangy red onion. Perfect for a quick and healthy lunch.
Prepare and Mash Chickpeas
Create the Salad Mixture
Season and Chill
Assemble the Sandwiches
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A fantastic vegetarian take on a classic deli sandwich! Mashed chickpeas create a hearty, satisfying filling mixed with creamy dressing, crisp celery, and tangy red onion. Perfect for a quick and healthy lunch.
This american recipe takes 15 minutes to prepare and yields 4 servings. At 540.44 calories per serving with 17.46g of protein, it's a beginner-friendly recipe perfect for lunch or snack.
Serve
Add 2 tablespoons of fresh chopped dill or parsley for a fresh, vibrant flavor.
Mix in 1/4 teaspoon of cayenne pepper or a finely chopped jalapeño for some heat.
Add 1/4 cup of chopped walnuts or sunflower seeds for added texture and healthy fats.
Incorporate 2 tablespoons of chopped Kalamata olives and 1 tablespoon of capers for a briny, savory taste.
Chickpeas are a powerhouse of plant-based protein, which is crucial for building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied.
With significant fiber from chickpeas, vegetables, and whole wheat bread, this sandwich supports digestive health, helps maintain stable blood sugar levels, and promotes a feeling of fullness, aiding in weight management.
The fiber and potassium in chickpeas can help manage blood pressure and cholesterol levels. Choosing whole-grain bread and healthy fats contributes to a heart-healthy meal.
A typical Chickpea Salad Sandwich, made with whole wheat bread, has approximately 350-450 calories, depending on the type of bread and mayonnaise used.
Yes, it is a very healthy option. It's rich in plant-based protein and fiber from chickpeas, and packed with vitamins from the fresh vegetables. Using whole wheat bread further increases its fiber content.
The chickpea salad filling can be stored in an airtight container in the refrigerator for up to 3-4 days. It's great for meal prep!
Absolutely! The recipe is easily made vegan by simply using a plant-based (vegan) mayonnaise. All other ingredients are naturally vegan.
A sturdy bread like whole wheat, sourdough, or a multigrain loaf works best as it holds up well against the filling. Toasting the bread is highly recommended to prevent sogginess.
If it's too dry, add a bit more mayonnaise or a splash of lemon juice. If it's too wet, you may not have dried the chickpeas enough. You can add more mashed chickpeas or a tablespoon of nutritional yeast to help absorb excess moisture.