Chickpea salad sandwich
Mashed chickpeas with Greek yogurt, celery and Dijon on whole-wheat bread with lettuce.
- Hands-on
- 8 min
- Total time
11 min, show breakdown
- Prep 8 min
- Cook 0 min
- Clean up 3 min
- Pans
- 0
- Ingredients
- 8
- Cost/serving
- $1.69
Per serving
- Calories
- 371
- Protein
- 20 g
- Fiber
- 13 g
- Net carbs
- 47 g
- Fat
- 6.5 g
High in (% Daily Value per serving): Selenium 43%, Folate 31%, Vitamin K 30%, Thiamin (B1) 28%, Magnesium 23%, Vitamin B6 22%, Zinc 21%, Iron 20%, Niacin (B3) 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, nut-free, soy-free.
Ingredients for 1
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
½ can canned chickpeas, drained and rinsed (120 g), drained and rinsed
Same amount as: about ¾ cup.
2 tbsp plain Greek yogurt, 2% (30 g), plain, 2%
Same amount as: 30 mL.
- ½ stalk celery (20 g)
- ¼ medium red onion (28 g)
1 tsp Dijon mustard (5 g)
Same amount as: 5 mL.
1 tsp lemon juice (5 g)
Same amount as: 5 mL, ⅛ lemon squeezed from fresh lemons.
- 2 slices whole-wheat bread (64 g)
2 large lettuce leaves (20 g), leaves
Same amount as: about ½ cup.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving. The filling keeps 3 days in the fridge. Make the sandwich just before eating so the bread stays firm.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (292 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 371 | ||
| Total fat | 6.5 g | 8% | |
| Saturated fat | 1.2 g | 6% | |
| Cholesterol | 2 mg | 1% | |
| Sodium | 783 mg | 34% | |
| Total carbohydrate | 60 g | 22% | |
| Dietary fiber | 13 g | 46% | |
| Total sugars | 6.9 g | ||
| Net carbs† | 47 g | ||
| Protein | 20 g | 41% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 217 mg | 17% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 491 mg | 10% | |
| Vitamin A | 96 mcg | 11% | |
| Vitamin C | 5.5 mg | 6% | |
| Vitamin E | 0.71 mg | 5% | |
| Vitamin K | 36 mcg | 30% | |
| Thiamin (B1) | 0.33 mg | 28% | |
| Riboflavin (B2) | 0.25 mg | 19% | |
| Niacin (B3) | 3.2 mg | 20% | |
| Vitamin B6 | 0.37 mg | 22% | |
| Folate | 123 mcg | 31% | |
| Vitamin B12 | 0.22 mcg | 9% | |
| Magnesium | 96 mg | 23% | |
| Zinc | 2.3 mg | 21% | |
| Selenium | 24 mcg | 43% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Drain the chickpeas in a sieve, rinse, and shake dry.
Mash them in a bowl with a fork or potato masher.
Done looks like: Mostly broken, like chunky tuna salad, with a few whole ones left. Dice the celery and onion small. Add to the bowl with the yogurt, mustard, lemon juice, salt and pepper. Stir.
Taste and add salt or lemon. Pile onto one slice of bread, add the lettuce and the other slice.
Equipment
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Filling pasty and dull | Mashed too smooth. | Stop mashing while there is still texture, and keep the celery for crunch. |
| Soggy sandwich | Assembled hours ahead. | Pack the filling and bread apart, or toast the bread and put the lettuce against it. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 8 min, total 11 min. | 371 kcal 20 g protein 13 g fiber 47 g net carbs 6.5 g fat |
| Vegan | Tahini instead of yogurt, add water. Also dairy-free. Hands-on 8 min, total 11 min. | 439 kcal 20 g protein 14 g fiber 48 g net carbs 14 g fat |
| Gluten-free | Gluten-free bread instead of bread. Hands-on 8 min, total 11 min. | 370 kcal 15 g protein 12 g fiber 50 g net carbs 8.1 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.