Mediterranean Chickpea Salad Sandwich
This Mediterranean Chickpea Salad Sandwich is a delicious vegan option packed with flavors, perfect for a healthy lunch.
Equipment
- bowl
- mixer
Ingredients
For the chickpea salad
- 15 ounce canned chickpeas drained or 1 ½ cups cooked chickpeas
- ½ cup red bell pepper chopped
- ¼ cup green onions chopped
- 3 tablespoons sun dried tomatoes chopped
- 2 tablespoons Kalamata Olives chopped
- 1 tablespoon dates or raisins chopped, optional
- 1 teaspoon oregano
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- ½ teaspoon onion powder
- ½ teaspoon black pepper
- 1 teaspoon zatar optional
- ½ teaspoon salt
- ½ cup parsley chopped
- ¼ cup mint chopped
For the dressing
- 1 tablespoon lemon juice
- 3 tablespoons tahini
- 1-2 tablespoons hot water
For the rest of the salad
- bread slices or use in a wrap or bowl for gluten-free
- Crispy greens or sliced tomatoes or cucumber as needed
Instructions
Preparation
- In a bowl, add the chickpeas. Mash until ¾ of the chickpeas are mashed. Add red bell pepper, green onions, sun-dried tomatoes, olives, dates, all the spices, salt, parsley, and mint. Mix well.
- In another bowl, mix the tahini with lemon juice and 1 tablespoon hot water. Mix until the tahini starts to get light and fluffy. You can add another tablespoon of water if it is too thick.
- Once the mixture is light and fluffy, add it to the chickpea bowl and mix well. Taste and adjust salt and flavor. If the mixture is dry, add more tahini and water and mix.
- Let the mixture chill for at least an hour to enhance the flavors.
- Assemble your sandwich. Add layers of tomatoes or crispy greens, top with chickpea salad, and serve with another slice of bread.
- Alternatively, use the chickpea salad in a wrap or serve it in a bowl to make it gluten-free.
Notes
Nutrition does not include bread. Gluten-free options are available. For variation, consider adding artichoke hearts or spinach.
Nutrition
Serving: 1sandwichCalories: 561kcalCarbohydrates: 81gProtein: 26gFat: 20gSaturated Fat: 3gSodium: 676mgPotassium: 1325mgFiber: 22gSugar: 15gVitamin A: 2999IUVitamin C: 82mgCalcium: 227mgIron: 11mg
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