Mediterranean Chickpea Smash Sandwich
A delicious and healthy Mediterranean-inspired sandwich featuring smashed chickpeas, fresh vegetables, and a tangy dressing, perfect for lunch or dinner. This high-protein, vegan sandwich is both satisfying and nutritious, making it a great choice for health-conscious individuals.
Prep time: 10 minutesCook time: Serves: 2
Ingredients
1 can chickpeas (15 oz), drained and rinsed
1 small red onion, finely chopped
1 cup cherry tomatoes, quartered
1 cucumber, sliced
1/4 cup Kalamata olives, pitted and sliced
1/4 cup fresh parsley, chopped
3 tbsp extra-virgin olive oil
2 tbsp lemon juice
1 tsp dried oregano
Salt and pepper to taste
4 slices whole grain bread
2 tbsp hummus
1 tbsp tahini
Instructions
1. In a large bowl, mash the chickpeas with a fork until they are mostly broken down but still have some texture.
2. Add the red onion, cherry tomatoes, cucumber, olives, and parsley to the mashed chickpeas and mix well.
3. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper to make the dressing.
4. Pour the dressing over the chickpea mixture and toss to combine.
5. Toast the bread slices until golden brown.
6. Spread hummus on two slices of toasted bread.
7. Pile the chickpea mixture generously on top of the hummus.
8. Drizzle tahini over the chickpea mixture.
9. Top with the remaining slices of toasted bread, slice in half, and serve.
Storage
Store the chickpea mixture in an airtight container in the refrigerator for up to 2 days. Assemble the sandwich just before serving.
Reheating
If assembled, reheat the sandwich briefly by wrapping in foil and placing in a preheated oven at 350°F for 5 minutes. Alternatively, microwave for 30 seconds to 1 minute.
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This recipe is for informational purposes only. Always follow proper food safety practices, cook foods to safe internal temperatures, and store leftovers appropriately. Results may vary.
