Mediterranean Chickpea Smash Sandwich

🕒 Prep: 10 min
🔥 Cook:
🍽 Serves: 8

Meet the Mediterranean Chickpea Smash Sandwich — your new favorite lunch. It’s a hearty, flavor-packed sandwich inspired by the fresh, vibrant tastes of the Mediterranean. Perfect for a quick meal that's both satisfying and nutritious.

Why You'll Love This Recipe

  • Quick and easy to prepare, making it ideal for busy days.
  • Packed with plant-based protein and fiber from chickpeas.
  • Combines refreshing flavors with a satisfying crunch.
  • Uses simple ingredients you likely have in your pantry.
  • Customizable with your favorite Mediterranean toppings.

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

Step-by-step Instructions

Start by draining and rinsing a can of chickpeas. Once they're ready, place them in a large bowl and grab a fork. Mash the chickpeas until they’re mostly broken down but still have some texture left. You want them to be able to hold up in the sandwich.

Next, prepare your veggies. Finely chop a small red onion, quarter a cup of cherry tomatoes, and slice a cucumber. Toss these into the bowl with the mashed chickpeas. Add in the sliced Kalamata olives and chopped parsley as well. Mix everything together until well combined.

In a small bowl, whisk together 3 tablespoons of extra-virgin olive oil, 2 tablespoons of lemon juice, a teaspoon of dried oregano, and some salt and pepper. Pour this dressing over your chickpea mixture and give it a good toss to ensure everything is nicely coated.

Now, toast your bread slices until golden brown. Spread some hummus on two of the toasted slices, then pile on the chickpea mixture generously. Drizzle tahini over the top before closing the sandwich with the remaining bread slices. Slice it in half and get ready to enjoy!

Tips & Tricks

  • For a creamier texture, use a potato masher instead of a fork for the chickpeas.
  • Experiment with different herbs like mint or basil for a fresh twist.
  • If the mixture feels too dry, add a splash more lemon juice or olive oil.
  • For extra crunch, throw in some chopped bell peppers or radishes.

Serving Suggestions

This sandwich pairs wonderfully with a light salad, perhaps something with arugula and a lemon vinaigrette. For a heartier meal, serve it alongside a bowl of roasted red pepper soup, enhancing the Mediterranean flavors.

Frequently Asked Questions

Can I use a different type of bread?
Absolutely! Feel free to use your favorite bread — ciabatta or sourdough work great too.
What if I don’t have tahini?
You can skip it or replace it with a drizzle of your favorite nut butter for a different flavor.
How long does the chickpea mixture last?
Stored in an airtight container, it should keep well in the fridge for up to three days.

Ingredients Explained

Chickpeas are the heart of this sandwich, providing a creamy, protein-rich base that’s easy to mash. Red onion adds a sharp bite, balancing the creaminess with a bit of zest. Cherry tomatoes bring a juicy sweetness that pairs perfectly with the savory ingredients. Cucumber provides a refreshing crunch, making each bite delightful. Kalamata olives introduce a briny depth, enhancing the Mediterranean vibe. Fresh parsley adds a pop of color and a hint of earthiness. The extra-virgin olive oil and lemon juice dressing ties everything together, while dried oregano infuses each bite with aromatic flavor. Finally, whole grain bread serves as the perfect sturdy base, while hummus and tahini add layers of creaminess and nutty flavor.

Simplified 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.

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