Smashed Chickpea Sandwich
Recipes · Lunch · Recipe, Typed Supps
Built like a tuna sandwich, without the tuna, and it survives a morning in a bag better than one.
Allergens and patterns
Contains celery, gluten, eggs. Fits: Vegetarian, Pescatarian, Halal, Kosher.
Ingredients
- 1 tin, drained (240g) Chickpeas — Smashed with a fork rather than blended — you want texture, and a food processor gives you hummus.
- 4 slices (140g) Multigrain Bread — Something with structure. The filling is wet and white bread will not survive it.
- 1 1/2 tbsp (25g) Mayonnaise — The binder. Tahini or yogurt work if you would rather, and both change the sandwich for the better.
- 1 stick, diced fine (60g) Celery — The crunch. This is the ingredient that makes it read as a tuna sandwich rather than as mashed beans.
- diced fine (40g) Red Onion — Sharpness, cut small enough that no single bite is all onion.
- a squeeze Lemon — Chickpeas are flat without acid, and this is the whole seasoning.
- 2 leaves (40g) Lettuce — Laid against the bread as a barrier, which buys the sandwich a few hours in a lunchbox.
Nutrition per serving
- Calories: 425 kcal
- Protein: 18.7g
- Carbohydrate: 50.4g
- of which sugars: 8.2g
- Fat: 13.9g
- of which saturated: 1.9g
- Fibre: 16.4g
- Sodium: 362.2mg
Method
- Smash the drained chickpeas roughly with a fork — leave plenty of half-whole ones.
- Stir through the mayonnaise, celery, onion, lemon, salt and pepper.
- Lay lettuce on the bread first, then the filling.
Nutrients it supplies
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