Smashed Chickpea Salad Sandwiches
Prep 10M | Cook 0M | Enjoy in 10M
Fee-fi-fo-fibre! This chickpea sandwich is packed with fibre to keep you feeling satisfied until dinner time. Not only is fibre important for digestive and bowel health, but it also helps you feel full. There are two types of fibre, soluble and insoluble. Soluble fibre dissolves in water and with stomach acid and slows digestion while insoluble fibre speeds food through the digestive tract and helps with constipation. Both have health benefits and important to include in your diet. Soluble fibre, which is found in chickpeas, has been proven to lower cholesterol levels and protect against heart disease. Try these fibre-filled sandwiches for a late breakfast or lunch. This recipe is part of our March meal plan.
1 540 mL can of chickpeas, rinsed and drained
¼ cup thinly sliced green onions
3 tbsp dried cranberries or raisins
2 tbsp mayonnaise
2 tbsp low-fat plain Greek yogurt
2 tsp lemon juice
2 tsp grainy mustard
2 tsp curry powder
¼ tsp garlic powder
¼ tsp cayenne pepper, optional
¼ tsp salt
¼ tsp black pepper
8 slices whole wheat bread
1 cup sliced cucumber, divided
2 cups green leaf lettuce, divided
- In a medium bowl, mash chickpeas with a potato masher or a fork just until mixture is coarsely mashed.
- Add green onions, cranberries, mayonnaise, Greek yogurt, lemon juice, mustard, curry powder, garlic powder, cayenne, salt and pepper. Stir to combine.
- Divide mixture evenly between four pieces of bread. Top with cucumber slices and lettuce, dividing equally. Add remaining four slices of bread to close sandwiches.
- Serve immediately and enjoy!
Serves 4 (1 sandwich per serving)
Nutritional analysis per serving
10 g fat
15 g protein
53 g carbohydrate (43 g available carbohydrate)
10 g fibre
700 mg sodium