The BEST-EVER Chickpea Salad Sandwich | Healthy 10 Minute Recipe

vegan mayonnaise

🥗Healthier: avocado

💰Cheaper: regular mayonnaise

Avocado adds creaminess and healthy fats.

hot sauce

🥗Healthier: homemade hot sauce

💰Cheaper: sriracha

Sriracha is often more affordable and still spicy.

Drain a jar of cooked chickpeas into a colander and rinse under water.

Transfer the chickpeas into a large bowl and mash them with a potato masher or large fork until semi-mashed, leaving some chunks.

Add 5 1/2 oz of lowfat plain Greek yogurt, 1 tbsp of Dijon mustard, 1 small finely chopped red onion, grated garlic, 2 tablespoons of chopped fresh parsley, and 1 tablespoon of fresh lemon juice to the bowl.

Season with sea salt and freshly cracked black pepper, then mix until well combined.

If the mixture is too dry, add more yogurt as needed.

Thinly slice one tomato and reserve a handful of shredded iceberg lettuce.

Lightly toast a couple of slices of multi-grain bread.

Spread the chickpea salad over one slice of toasted bread, then top with tomato slices and shredded iceberg lettuce.

Add another slice of toast on top to complete the sandwich.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens