Smashed Chickpea Greek Salad Sandwich

May 08, 2023May 8, 20230 12
Healthy and delicious Smashed Chickpea Greek Salad Sandwich recipe
in Sandwich

Prep

15 min

Cook

0 min

Ready In

15 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can chickpeas ( or garbanzo beans )
2 1/2 tablespoons mayonnaise ( or plain Greek yogurt )
1/3 cup feta cheese
1 tablespoon fresh lemon juice
2 tablespoons red wine vinegar
2 tablespoons diced red onions
1/4 cup diced kalamata olive , pits removed
1/4 cup diced cucumber
1/4 teaspoon dried oregano
salt and pepper , to taste
whole wheat bread , slices for sandwich
spinach leaves , for sandwich
grape tomatoes , for sandwiches or tomatoes , slices for sandwiches

Nutrision Information

Servings Per Recipe
4
Calories
325
Sugar
4g
Fat
15g
The Smashed Chickpea Greek Salad Sandwich is a healthy and delicious twist on traditional sandwiches. This recipe replaces meat with mashed chickpeas, an excellent plant-based source of protein and fiber. The chickpea mixture is combined with fresh vegetables such as cucumbers, tomatoes, and red onions, seasoned with oregano and dressed with lemon juice and red wine vinegar. This sandwich is a great option for those looking for a vegetarian or vegan meal that is quick and easy to prepare, and full of flavor and nutrition.

Instructions

1.Drain and rinse the chickpeas and place them in a bowl.
2.Add the mayonnaise or Greek yogurt, feta cheese, lemon juice, red wine vinegar, red onions, kalamata olives, cucumber, dried oregano, salt, and pepper to the bowl.
3.Mash the chickpeas with a fork or potato masher until they are well combined with the other ingredients.
4.Toast the slices of whole wheat bread and spread the smashed chickpea mixture on one side of each slice.
5.Top the chickpea mixture with spinach leaves and sliced grape tomatoes or tomato slices.
6.Serve the sandwich immediately or store the chickpea mixture in an airtight container in the refrigerator for up to 3 days.

PROS

This Smashed Chickpea Greek Salad Sandwich is a healthy and delicious alternative to traditional meat sandwiches.

The chickpeas provide a good source of protein, fiber, and healthy fats while the fresh vegetables add vitamins and minerals.

The sandwich is easy and quick to prepare, making it perfect for a weekday lunch or a snack on the go.

CONS

The chickpea mixture may be too dry or too wet depending on the brand of chickpeas and mayonnaise used.

Adjust the amount of mayonnaise or Greek yogurt as necessary to achieve the desired consistency.

This sandwich may not be suitable for those with allergens to chickpeas, dairy, or wheat.

HEALTH & BENEFITS

This Smashed Chickpea Greek Salad Sandwich is a healthy alternative to traditional meat sandwiches.
The chickpeas provide a good source of plant-based protein, fiber, and healthy fats.
The fresh vegetables such as cucumber, tomatoes, and spinach add vitamins and minerals, making this sandwich a well-rounded meal.

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