Eat Well with Camila & H-E-B Wellness: Smashed Chickpea Sandwich

mayonnaise

🥗Healthier: Greek yogurt

💰Cheaper: sour cream

Greek yogurt reduces calories while maintaining creaminess

bread

🥗Healthier: whole grain bread

💰Cheaper: white bread

Whole grain bread adds fiber and nutrients

avocado

🥗Healthier: mashed peas

💰Cheaper: none

Mashed peas provide a similar creaminess at a lower cost

Rinse the chickpeas under cold water before using them.

Divide the chickpeas in half; smash half of them and lightly smash the other half for texture.

Add salt, black pepper, chopped celery, red pepper flakes, parsley, and sliced jalapenos to the smashed chickpeas.

Mix in Greek yogurt or mayonnaise, depending on preference.

Squeeze lemon juice into the mixture, holding your hand in front of it to catch seeds.

Toast the higher Harvest five seed bread until crunchy.

Spread the chickpea mixture generously on the toasted bread.

Top with sliced tomatoes, sliced green onions, and arugula for added flavor and texture.

Close the sandwich with another slice of bread and serve.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens