Mediterranean Chickpea Salad Sandwich
User Reviews
5.0
27 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
20 mins
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Total Time
25 mins
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Servings
2
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Calories
561 kcal
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Course
Main Course
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Cuisine
Mediterranean, Greek
Mediterranean Chickpea Salad Sandwich
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This Mediterranean Sandwich with Chickpea salad with sun dried tomato, tahini and Za’atar makes a delicious vegan lunch sandwich. Soyfree and nutfree. Skip the bread and serve with lettuce cups for Glutenfree! It’s also a great salad for a week-day lunch, picnic, or potluck!
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Ingredients
For the chickpea salad:
- 15 ounce can chickpeas drained or 1 1/2 cups cooked chickpeas
- 1/2 cup red bell pepper chopped
- 1/4 cup green onions chopped
- 3 tablespoons sun dried tomatoes chopped
- 2 tablespoons kalamata olives chopped
- 1 tablespoon dates or raisins chopped ,optional
- 1 teaspoon oregano
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/2 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1 teaspoon zatar optional
- 1/2 teaspoon salt
- 1/2 cup parsley chopped
- 1/4 cup mint chopped
For the dressing:
- 1 tablespoon lemon juice
- 3 tablespoons Tahini
- 1-2 tablespoons hot water
For the rest of the salad
- bread slices or you can also put the chickpea salad in a wrap or in a bowl to make them gluten-free.
- Crispy greens or sliced tomatoes or cucumber as needed.
Instructions
- In a bowl, add the chickpeas. Mash until 3/4 of the chickpeas are mashed. Add red bell pepper, green onions, sun-dried tomatoes, olives, dates, all the spices, salt, parsley, and mint, Mix well
- In another bowl, mix the tahini with lemon juice and 1 tablespoon hot water. Mix it until the tahini starts to get light and fluffy. You can add another tablespoon of water if it is getting too thick.
- Once the mixture is light and fluffy, add it to the chickpea bowl and mix well. Taste and adjust salt and flavor. If the mixture is dry (depends on the chickpea brand and tahini) add in more tahini and water and mix.
- You can let this mixture chill for at least an hour for the flavors to double up.
- Then assemble your sandwich. Add some layers of tomatoes or crispy greens. Top with the chickpea salad and another bread and serve.
- You can also use the chickpea salad in a wrap or serve it as a part of a bowl to make it gluten-free.
Notes
- Nutrition does not include bread
- Glutenfree: put the chickpea salad in a wrap or in a bowl to make gluten-free. Or pick gluten-free bread.
- Crunch: use sunflower seeds or chopped toasted walnuts or pecans to the chickpea filling for some extra crunch
- Not huge on chickpeas? You can use other cooked beans such as navy beans, white northern, or cannellini.
- Add 1/2 cup chopped artichoke hearts for variation.
- Add in some spinach for variation.
Nutrition Information
Show Details
Calories
561kcal
(28%)
Carbohydrates
81g
(27%)
Protein
26g
(52%)
Fat
20g
(31%)
Saturated Fat
3g
(15%)
Sodium
676mg
(28%)
Potassium
1325mg
(38%)
Fiber
22g
(88%)
Sugar
15g
(30%)
Vitamin A
2999IU
(60%)
Vitamin C
82mg
(91%)
Calcium
227mg
(23%)
Iron
11mg
(61%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 561 kcal
% Daily Value*
| Calories | 561kcal | 28% |
| Carbohydrates | 81g | 27% |
| Protein | 26g | 52% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Sodium | 676mg | 28% |
| Potassium | 1325mg | 28% |
| Fiber | 22g | 88% |
| Sugar | 15g | 30% |
| Vitamin A | 2999IU | 60% |
| Vitamin C | 82mg | 91% |
| Calcium | 227mg | 23% |
| Iron | 11mg | 61% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
27 reviews
Excellent
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