Smashed Chickpea Sandwich

The Smashed Chickpea Sandwich is a hearty and nutritious lunch option that combines the creaminess of smashed chickpeas with fresh vegetables and zesty flavors. It’s a satisfying, plant-based meal that’s both easy to prepare and packed with protein.

Ingredients

• Chickpeas - 1 can (400g), drained and rinsed
• Celery - 2 stalks, finely chopped
• Red onion - 1/4, finely chopped
• Carrot - 1 medium, grated
• Fresh parsley - 1/4 cup, chopped
• Lemon juice - 2 tablespoons
• Olive oil - 1 tablespoon
• Dijon mustard - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Whole grain bread - 4 slices
• Avocado - 1, sliced
• Lettuce leaves - 4

Steps

1. In a mixing bowl, add the drained chickpeas and use a fork or potato masher to smash them until they are mostly broken down but still have some texture.
2. Add the finely chopped celery, red onion, grated carrot, and chopped parsley to the smashed chickpeas.
3. In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, salt, and black pepper.
4. Pour the dressing over the chickpea mixture and stir until well combined.
5. Toast the whole grain bread slices to your liking.
6. Spread the smashed chickpea mixture generously over two slices of toasted bread.
7. Top each sandwich with sliced avocado and a few lettuce leaves, then place the remaining slices of bread on top.
8. Cut the sandwiches in half and serve immediately.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in plant-based protein, supporting muscle health.
• Rich in dietary fiber, promoting digestive health.

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