Mashed Chickpea Sandwich
This delicious and healthy mashed chickpea sandwich is perfect for a quick lunch or a light dinner. It's packed with protein, fiber, and flavor, making it a nutritious choice.
Servings: 2 sandwiches
Calories: 330kcal
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
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. Whole grain, sourdough, or a sandwich roll are the best options.
Nutrition
Calories: 330kcal | Carbohydrates: 45g | Protein: 11g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 3g | Trans Fat: 0.04g | Cholesterol: 4mg | Sodium: 380mg | Potassium: 383mg | Fiber: 8g | Sugar: 8g | Vitamin A: 3.554IU | Vitamin C: 28mg | Calcium: 117mg | Iron: 4mg
