Smashed Chickpea Sandwich

We love these easy smashed chickpea sandwiches for a quick high protein 'on-the-go' meal. They're packed with fibre and plant based protein, plenty of...diversity and ingredients that will support your gut, immune health and inflammation balance. The best sandwich you've ever made! Read more

Prep time
15 minutes
Cook time
0 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
fibre
Probiotics
Prebiotics
Herbs &
spices
Diet
Vegetarian
ALTERNATIVELY
Vegan
Contains
Eggs, Gluten, Dairy, Grains
Ingredients
Serves 2
rye bread
toasted
celery
diced
dill
chives
greek yoghurt
mayonnaise
red onion
finely diced
parsley
tomatoes
sliced
gherkins
chopped
spinach
small leaves or roughly chopped
chickpeas (can)
drained and rinsed
lemon
juiced
Why is this healthy?
Plant
points
High
fibre
Probiotics
Prebiotics
Herbs &
spices

NUTRITION PER SERVING (Read more)

470kcal
Calories
19g
Protein
17g
Total Fat
64g
Carbs
16g
Fibre
10g
Sugars
190mg
Calcium
15%
 
5mg
Iron
29%
 
115mg
Magnesium
27%
 
325mg
Phosporus
26%
 
1005mg
Potassium
21%
 
592mg
Sodium
26%
 
3mg
Zinc
23%
 
1mg
Copper
62%
 
1mg
Vitamin B1
44%
 
1mg
Vitamin B2
47%
 
4mg
Vitamin B3
25%
 
1mg
Vitamin B6
42%
 
197mcg
Vitamin B9
49%
 
174mcg
Vitamin A
19%
 
0mcg
Vitamin B12
3%
 
26mg
Vitamin C
29%
 
0mcg
Vitamin D
0%
 
6mg
Vitamin E
42%
 
158mcg
Vitamin K
131%
 
Calories: 470kcal; Protein: 19g; Total Fat: 17g; Carbs: 64g; Fibre: 16g; Sugars: 10g; Calcium: 190mg (15%); Iron: 5mg (29%); Magnesium: 115mg (27%); Phosporus: 325mg (26%); Potassium: 1005mg (21%); Sodium: 592mg (26%); Zinc: 3mg (23%); Copper: 1mg (62%); Vitamin B1: 1mg (44%); Vitamin B2: 1mg (47%); Vitamin B3: 4mg (25%); Vitamin B6: 1mg (42%); Vitamin B9: 197mcg (49%); Vitamin A: 174mcg (19%); Vitamin B12: 0mcg (3%); Vitamin C: 26mg (29%); Vitamin D: 0mcg (0%); Vitamin E: 6mg (42%); Vitamin K: 158mcg (131%)
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Notes

Alternatives:
red onion - white onion, spring onion
spinach - rocket, watercress, or other mixed leaf salad
tomatoes - baby tomatoes, red pepper

Why is this healthy?
Plant
points
High
fibre
Probiotics
Prebiotics
Herbs &
spices
Diet
Vegetarian
ALTERNATIVELY
Vegan
Contains
Eggs, Gluten, Dairy, Grains
Ingredients
Serves 2
rye bread
toasted
celery
diced
dill
chives
greek yoghurt
mayonnaise
red onion
finely diced
parsley
tomatoes
sliced
gherkins
chopped
spinach
small leaves or roughly chopped
chickpeas (can)
drained and rinsed
lemon
juiced

Ingredients

Serves 2
rye bread
toasted
celery
diced
dill
chives
greek yoghurt
mayonnaise
red onion
finely diced
parsley
tomatoes
sliced
gherkins
chopped
spinach
small leaves or roughly chopped
chickpeas (can)
drained and rinsed
lemon
juiced

Method

Your notes

1

Gather and prepare your ingredients.

2

In a large bowl, mix the chickpeas, red onion, celery, pickles, mayo, yoghurt and lemon juice with some salt and pepper. Using a fork or potato masher, squash the chickpeas as well as you can and stir through the herbs.

3

Make your sandwich by toasting your bread, then filling with the spinach, tomato slices and chickpea mix.

Notes

Alternatives:
red onion - white onion, spring onion
spinach - rocket, watercress, or other mixed leaf salad
tomatoes - baby tomatoes, red pepper

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