Smashed Chickpea Sandwich

SMASHED CHICKPEA SANDWICH

Try my recipe and make this healthy smashed chickpea sandwich. It’s a delicious and nutritious option that is perfect for anyone looking to add more fiber and protein to their diet. Made with mashed chickpeas, fresh vegetables, and a variety of flavourful herbs and spices, this sandwich is not only satisfying but also packed with essential nutrients. Chickpeas, also known as garbanzo beans, are a great source of plant-based protein and fiber, which can help keep you feeling full and satisfied throughout the day. The fresh vegetables add a refreshing crunch and provide an abundance of vitamins and minerals to support overall health. Whether enjoyed as a quick lunch or a tasty snack, a smashed chickpea sandwich is a simple and satisfying way to nourish your body.

HEALTH BENEFITS

Chickpeas are high in fbre and plant-based protein, 100 grams provides about 19 grams of protein. Chickpeas are also rich in vitamins and minerals, including iron, magnesium, phosphorus, and vitamin B6.

Green Onion is an excellent source of vitamin A, C and folate and is a natural anti-inflammatory. All onions are beneficial for anti-viral health.

Red Onions are antibacterial, rich in antioxidants and high in quercetin which helps to fight inflammation and boost the immune system.

Lemons are an excellent source of vitamin C, they can help aid digestion by stimulating digestive enzymes and helping the body absorb nutrients. They are also rich in antioxidants that may help reduce inflammation in the body.

Celery is low in calories but high in fibre, it’s a good source of vitamins, including K, C, and A. Raw celery is high in water content, which can help promote hydration.

HOW TO MAKE A SMASHED CHICKPEA SANDWICH

This is a very simple recipe to prepare, you can either use canned or dried chickpeas as the main ingredient. I always prefer to use dried legumes in all of my recipes because they are cost-effective and healthier.

Unfortunately, some canned food contains Bisphenol A in the lining of the can. BPA is an industrial chemical that has been found to leach into food. Inside these cans are also many preservatives and a lot of sodium.

In my opinion, it takes very little effort to soak some dried beans overnight and cook them the next day. I usually prepare a large batch and then I have a healthy protein for the entire week to enjoy in different meals.

(If you still want to use canned chickpeas then skip this section here and scroll down to the next section.)

If you want to prepare dried chickpeas then here I will explain how it’s done. It’s very simple, to begin just measure out how many cups you want to make and then rinse the chickpeas and add them to a large bowl submerged in cool water.

Make sure there’s a few inches of water over the chickpeas because they will absorb of this water. Because the chickpeas do absorb the water use filtered water if you can. Leave the bowl on your counter to soak overnight for a minimum of at least 8 hours or longer it doesn’t need to be covered.

Soaking is important for two reasons to reduce the cooking time, making them more tender and easier to digest and to remove the phytic acid, which can interfere with the absorption of certain nutrients in the body.

Soaking beans for the appropriate amount of time also helps reduce the symptoms of gas and bloating that some people experience after eating them. To learn how to make your chickpeas even more nutritious check out my recipe on how to make sprouted chickpeas.

The next day strain the chickpeas in a strainer and rinse them with fresh cold water. Place them in a large pot covered with water so that they are completely submerged, add a teaspoon of salt, place the pot on the stovetop and bring the water to a boil.

When the water is boiling lower the heat, cover the pot and simmer for about 60 minutes to 2 hours depending on their size. Once the chickpeas are soft they are ready. Strain the chickpeas and let them sit in the strainer for a while to ensure all the moisture is removed and to let them cool off.

Gather the vegetables and finely slice them and then dice them into small pieces and set them aside.

Add the chickpeas to a bowl with some flaxseed oil or olive oil, lemon juice, salt and pepper and mash them with a fork. Add the chopped vegetables and continue to mash them all together. If it looks dry add some more oil. Taste it and add more salt and pepper as desired and now it's ready to add to a sandwich.

This is your chickpea base and you can add any toppings or seasonings that you like to it. I’ve made it many different ways sometimes I add sliced green olives, chilli peppers, vegan mayo, dijon mustard or pickles.

Get creative and make it to suit your tastebuds. You will quickly discover your favourite way of preparing it and this recipe might become a weekly staple in your house instead of buying cans of tuna.

NOTES

This chickpea mash will last up to 5 days stored in the fridge in a sealed container.

SHOP MY FAVOURITE PRODUCTS TO MAKE THIS RECIPE

♡ I use this colander for straining and sprouting my chickpeas.

♡ This stainless steel mixing bowl set is a must have in every kitchen.

♡ These ceramic bowls with lids are great for storing food.

♡ One of the most essential tools that makes cooking more enjoyable is an excellent chef’s knife. I have this set from Henckels which is from their professional series. However, this 8-inch chef’s knife works just as well and is a great knife for use at home.

As an amazon associate, I earn a small commission from qualifying purchases at no extra cost to you.

Print

With ImageWithout Image

Smashed Chickpea Sandwich Recipe

Author: Michelle Pedullà

Ingredients

• 2 cups of dried chickpeas
• 2 sprigs of green onion
• 1/2 small red onion
• 1 sprig of celery
• 1/2 small lemon
• salt & pepper
• olive oil or flaxseed oil

Instructions

1. Soak the dried chickpeas overnight or for at least 8 hours.
2. The next day drain and rinse the chickpeas then add them to a large pot with an abundant amount of water covering them by a few inches.
3. Bring the water to a boil and add a teaspoon of salt.
4. When the water is boiling lower the heat cover the pot and simmer for about 60 minutes to 2 hours depending on their size. Once the chickpeas are soft they are ready.
5. Once they are cooked, strain the chickpeas and let them sit in the strainer for a while to ensure all the moisture is removed and to let them cool off.
6. While the chickpeas are cooling, take a single piece of celery, half a red onion and 3 sprigs of green and finely slice and dice them into small pieces and set aside.
7. Once the chickpeas have cooled off put them in a bowl add a drizzle of oil, the juice of half a lemon, salt & pepper and mash them all together with a fork.
8. Add the chopped vegetables to the bowl and mix it all together. If it looks dry add some more oil.
9. Add salt and pepper to taste and now it's ready to spread in a sandwich. Enjoy!

Notes

This chickpea tuna mash will last up to 5 days stored in the fridge in a sealed container.

Did you make this recipe?

Tag @harvestandwellness on instagram and hashtag it # harvestandwellness

Hi I’m Michelle

I’m a certified nutrition specialist, herbalist, and plant-based recipe developer. I'm an ambassador for healthy living and clean eating promoting a diet free from processed foods.

Try out some of my healthy recipes or shop my limited-edition seasonal wellness remedies. I also offer 1:1 personalized nutrition coaching for anyone serious about transforming their health.