Oil Free & High Protein Veg Sandwich Recipe - Healthy Sandwich For Weight Loss - Chana/Chickpea

bread

🥗Healthier: whole grain bread

💰Cheaper: pita bread

Whole grain bread adds fiber and nutrients.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil provides healthy fats.

Chop 2 green chilies, a handful of fresh coriander leaves, 1/2 onion, and 1/4 capsicum, and slice 1 tomato.

Toast both sides of the brown bread slices on low flame.

In a bowl, add 1 cup of cooked chickpeas that have been soaked for 5 to 6 hours and pressure cooked with salt.

Add the chopped green chilies, 1/2 of the chopped coriander leaves, 1/4 tsp turmeric powder, 1/2 tsp roasted cumin powder, and 1/2 tsp amchur powder to the bowl.

Crush 8 to 10 black pepper corns in a mortar and pestle and add the ground black pepper to the mix.

Squeeze in the juice of half a lemon and add pink Himalayan salt as needed.

Mash the chickpeas with a fork until you achieve a half-mashed texture.

Mix in 2 to 3 tbsp of thick home set curd (or Greek yogurt for non-vegan) or use oil-free vegan mayo instead.

Add the remaining chopped coriander leaves, chopped onion, and capsicum to the mixture and mix well to combine.

To assemble the sandwich, place one lettuce leaf on the toasted brown bread to prevent sogginess.

Add a couple of tomato slices on top of the lettuce.

Top with 2 to 2.5 tbsp of the chickpea filling.

Cover the filling with another lettuce leaf and place another slice of toasted bread over it.

Repeat the process to make another sandwich.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens