Chickpea Salad Sandwich
Mmmm, I love chickpeas, or Garbanzo beans as they are sometimes called. Not only are they low fat, they’re super high in fiber, and high in antioxidants. That combination is extremely beneficial to the cardiovascular system.
It’s said that “as little as 3/4 cup of garbanzos per day can help lower our LDL-cholesterol, total cholesterol, and triglycerides in a one-month period of time.” For those concerned about their blood fats and cholesterol, adding garbanzo beans to your diet a few times a week could really boost your progress towards better health.
This recipe can be used to make sandwiches, or dump it on salad greens and eat it as a delicious topping.
- 4 slices whole grain bread
- 1 can chickpeas (or equivalent cooked)
- 1 Tablespoon Dijon mustard (or more to taste)
- vegan mayonnaise
- pickle relish to taste
- dash of garlic powder
- ½ cup minced celery
- ½ cup grated carrot
- ⅓ cup minced green onion
- fresh ground black pepper
- ¼ tsp Kosher or Himalayan pink salt
- ¼ tsp smoked paprika
- vegan cheese (optional)
- lettuce or other greens
- fresh tomato slices
- Put the chickpeas into a large bowl, and mash well with a potato masher.
- Add mustard, mayonnaise, celery, carrot, onion, garlic powder, and pickle relish (or whatever you would typically make meat salads with) and mash with a fork until mixture is slightly lumpy in consistency. This mixture should have some texture, not be totally smooth like hummus.
- Add paprika and stir.
- Add black pepper and salt to taste.
- Place vegan cheese on one slice of each bread or bun, then spoon chickpea salad on top.
- Top with lettuce and tomato slices.
- Put other slice of bread on top to close sandwich and slice in half from corner to corner.
Other ways you can enjoy the benefits of chickpeas in your diet:
- Puree garbanzo beans, olive oil, fresh garlic, tahini and lemon juice to make a quick and easy hummus spread.
- Sprinkle garbanzo beans with your favorite spices and herbs and eat as a snack.
- Add garbanzo beans to your green salads (you’ll see this a lot at salad bars).
- Make a Middle Eastern-inspired pasta dish by adding garbanzo beans to penne mixed with olive oil, feta cheese (for vegetarians who eat dairy), and fresh oregano.
- Simmer cooked garbanzo beans in a sauce of tomato paste, curry spices, and chopped walnuts and serve this dahl-type dish with brown rice.
- Adding garbanzo beans to your vegetable soup will enhance its taste, texture and nutritional content.
Category: Light Meals
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