For a quick lunch no look further than this mashed chickpea sandwich. It's quite flavourful and filling. It is a protein rich dish and requires just 10 minutes to prepare.
This tasty and nutritious mashed chickpea sandwich works well as a light dinner, to pack in the lunchbox and as an on-the-go meal. It's made with boiled chickpeas, vegetables, spices and sauces.
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Ingredients
- Vegetables and Herbs: Cucumber, capsicum, carrot, cabbage, spring onion and fresh parsley.
- Spices and Seasoning: Salt, black pepper powder, mustard and mayonnaise.
- Bread: I used wholemeal bread but feel free to use any thick bread of your choice.
- Chickpea: I have used canned chickpeas but you can boil and use dry chickpeas at home if you have time.
See the recipe card for quantities.
Instructions
Step 1: In a large bowl, mash the boiled chickpeas with a fork or a potato masher until they are mostly broken down.
Step 2: Add the chopped bell pepper, cucumber, grated carrot, spring onion, cabbage, and parsley to the mashed chickpeas.
Step 3: Stir in the dijon mustard, mayonnaise, salt and pepper.
Step 4: Toast the bread slightly.
Step 5: Spread the mashed chickpea mixture evenly on a slice of bread.
Step 6: Cover with another slice of bread.
Enjoy the delicious mashed chickpea vegetable sandwich with any side dish of your choice. Check out chickpea avocado sandwich recipe on the blog.
Substitutions and Variations
More Vegetables: Feel free to customise the veggies and seasonings to your preference. Add other vegetables like red onion, corn, lettuce or spinach.
Gluten-Free: Use gluten-free bread if you need a gluten-free option.
Spicy: Add a pinch of cayenne pepper or some chopped green chillies or jalapenos for a spicy kick.
Bread: Try sourdough or sandwich roll instead of wholemeal bread.
Storage
Store the seasoned chickpea mixture separately from the bread in the fridge, and assemble when ready. Chickpea mixture keeps good for 2-3 days in the fridge.
Tips and Tricks
Texture: Don't over-mash the chickpeas. Leave some chunks for texture. This will give your sandwich a better bite.
Seasoning: Taste the mixture before assembling the sandwich and adjust the seasonings as needed.
Make Ahead: Prepare the chickpea mixture ahead of time and store it in the fridge. This allows the flavours to meld and makes sandwich assembly quick and easy.
Bread: Choose a thick bread that can hold up to the filling without getting soggy. Wholemeal, sourdough or a sandwich roll are the best options.
FAQ
Wash and soak chickpeas for 6 hours or overnight in a bowl filled with plenty of water. After 6 hours, drain the water and transfer the chickpeas to a pressure cooker. Add water and cook for 4-5 whistles. Alternatively, boil them in a pot of water over the stovetop until soft and tender. Once done, drain water and use chickpeas in the recipe.
Use up the leftover chickpeas in dishes such as chickpea spinach curry, chana chaat, vegan chickpea salad, butternut squash chickpea curry and chickpea vegetable patties.
Related
Looking for other sandwich recipes? Try these:
Pairing
These are my favorite dishes to serve with mashed chickpea sandwich:
KEEP IN TOUCH
Do let me know if you try this mashed chickpea sandwich recipe. If you like this recipe kindly consider rating it using stars in the comment section or on the recipe card to help more people find this recipe online. You can stay up to date by following me on Facebook, Pinterest, Instagram or subscribing to my Youtube channel. Or why not subscribe to my blog and get simple recipes straight to your inbox?
📖 Recipe Card
Mashed Chickpea Sandwich
Ingredients
1 Cup = 250ml ; 1 Tablespoon = 15ml ; 1 Teaspoon = 5ml
- 4 Slices Wholemeal Bread
- 105 gms Chickpeas (boiled)
- ¼ Cup Carrot wash, peel and grate
- ¼ Cup Cucumber wash and chop finely
- 1 Tablespoon Spring Onion wash and chop finely
- 3 Tablespoons Capsicum wash, deseed and chop finely
- ¼ Cup Cabbage wash and shred finely
- 5-6 sprigs Fresh Parsley wash and chop finely
- Salt as required
- Pepper as required
- 1.5 Tablespoons Mayonnaise
- 1 Teaspoon Dijon Mustard
Instructions
- In a large bowl, mash the chickpeas with a fork or a potato masher until they are mostly broken down.105 gms Chickpeas (boiled)
- Add the chopped bell pepper, cucumber, grated carrot, spring onion, cabbage, and parsley to the mashed chickpeas.¼ Cup Carrot, ¼ Cup Cucumber, 1 Tablespoon Spring Onion, 3 Tablespoons Capsicum, 5-6 sprigs Fresh Parsley, ¼ Cup Cabbage
- Stir in the dijon mustard, mayonnaise, salt and pepper to taste.Pepper, 1.5 Tablespoons Mayonnaise, 1 Teaspoon Dijon Mustard, Salt
- Toast the bread slightly.
- Spread the mashed chickpea mixture evenly on a slice of bread.4 Slices Wholemeal Bread
- Cover with another slice of bread.
- Enjoy the delicious mashed chickpea vegetable sandwich with any side dish of your choice.
Notes
Nutrition
Welcome to Flavours Treat. I share vegetarian recipes made with wholesome, mostly fresh ingredients. Every recipe has easy-to-follow instructions with process shots (detailed step-wise pictures), a short video and lots of tips to help your cooking journey. Read more
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