Chickpea Salad Sandwich Without Mayo

Get out of your lunchtime rut and make packing lunches more exciting with this Chickpea Salad Sandwich. 

half of a chickpea salad sandwich on a cutting board

Ever get in a lunch rut? Need new ideas for packing your kids’ or your own lunch? Are packable noontime options dwindling? Surely you’ve met the ‘What shall I pack for lunch?” question.

I always pack my lunch for the next day the night before. If not, I’m typically running out the door and a Siggi’s yogurt, KIND bar, and a piece of fruit are just tossed in my bag on my way out. I don’t mind those “snacky” kind of lunches once in a while, but I’d prefer more of a meal kind of lunch.

Plant-Based Proteins:

This chickpea walnut sandwich is a plant-based tuna/chicken salad makeover. I always try and make sure protein is present at lunchtime to help keep me full through the afternoon. Chickpeas are the perfect pulse for this recipe because the firm texture holds its shape. The addition of the walnuts is key for the crunch factor, while also providing heart-healthy fats.

chickpea salad sandwich on rye bread with an apple

Are garbanzo beans the same as chickpeas?

Yes. Originally the name garbanzo bean came from the Spanish community and over time different cultures have referred to them as another name. Eventually, these beans came to be known as chickpeas to most people in the world today.

Are chickpeas lectins?

Yes, chickpeas are considered a legume, and all legumes contain lectin. Lectin, a protein, binds to carbs and is known to some as an anti-nutrient. This is somewhat a controversial concept, because people with stomach sensitives may see an effect, but most do not. Also, most foods containing lectin are high in antioxidants, so the good outweighs the bad. If you are concerned about lectins, know that once they are cooked, the lectin is deactivated.

chickpea salad sandwich on rye bread cut in half

Ingredients for Chickpea Salad Sandwiches

  • chickpeas
  • walnuts
  • plain Greek yogurt – Greek yogurt is a great substitute for mayonnaise to trim back on saturated fat and replace it with a boost of protein and calcium instead.
  •  Dijon mustard
  •  honey
  • scallions
  • salt and pepper to taste
  • whole wheat bread, toasted
  • (Optional) Toppings: lettuce, tomato, onion

How to Make a Chickpea Salad Sandwich Without Mayo

Mash the chickpeas in a small bowl using a fork. Don’t over-mash, we aren’t making hummus!

Mix in the nuts, mustard, greek yogurt, honey, and scallions. Season with salt and pepper to taste.

Spread the chickpea salad on your bread to make the perfect sandwich. You can also add it on top of a salad, or dip with crackers – this chickpea walnut mixture is versatile to get you out of your lunchtime rut.

vegetarian chickpea salad sandwich on a cutting board

Should you rinse canned garbanzo beans?

You should and mainly it’s because the liquid contains a lot of unnecessary sodium which is why. most recommend draining and rinsing chickpeas before using.

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cut in half chickpea sandwich

Chickpea Walnut Sandwich

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Total Time: 15 minutes
  • Yield: 2
  • Category: sandwich

Ingredients

Scale
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • ⅓ cup chopped walnuts
  • 3 tablespoons plain Greek yogurt
  • ½ teaspoon Dijon mustard
  • 1 tablespoon honey
  • 2 tablespoons scallions, thinly sliced
  • salt and pepper to taste
  • 4 slices whole wheat bread, toasted
  • (Optional) Toppings: lettuce, tomato, onion

Instructions

  1. Add chickpeas to a bowl and lightly mash with a fork. (Not too much. We aren’t making hummus!) Add walnuts, Greek yogurt, Dijon mustard, honey, and scallions and mix together. Season with salt and pepper, to taste.
  2. Add a desired amount of the chickpea mixture to the bread and add desired toppings. Top with the other slice of bread.

Notes

Recipe adapted from Minimalist Baker.

Keywords: sandwich, vegetarian, plant-based

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Smashed Chickpea Scramble

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Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
I have a slight obsession with chickpeas. If you search “chickpeas” on my recipe index tab, there are plenty of recipes to choose from. For me, what I think sets them apart is their texture. With a firmer texture, chickpeas are sturdier in dishes. Plus, chickpeas have a slightly nutty taste that pairs well with many flavors.
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Ever wonder how I come up with new recipes?

The recipe development process:

I am usually inspired with new recipe ideas from when I travel, go out to eat, or just chatting with my friends, family, and clients. This recipe was inspired when I was counseling a client who was looking for warm plant-based breakfast ideas, that is packed with protein.

The first priority of when I develop a new recipe is taste. If it doesn’t taste good, then no one is going to want to make it or even eat it. Then I think of the nutritional value. Hello, dietitian here. Of course, I’m going to add that to the recipe development process.
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During this client’s session, she mentioned she loved chickpeas. We had a brief bonding moment of our love for chickpeas. She asked if I had a chickpea breakfast recipe. I did not! Well, I have this cookie dough smoothie bowl, but she specifically asked for something warm.
Every recipe on here has a story. This is how this recipe became created. This is why I love cooking! I’m inspired daily to get creative in the kitchen.

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smashed breakfast chickpeas in a white bowl with avocado and grape tomatoes

Smashed Chickpea Scramble

  • Author: Chef Julie Harrington, RD
  • Yield: 4
  • Category: breakfast

Description

Looking for a protein-packed and plant-based breakfast? Try a new breakfast idea, Smashed Chickpea Scramble. 


Ingredients

Scale
  • 1 (15 oz.) can chickpeas, drained and rinsed
  • 2 tablespoons water
  • 1 1/2 tablespoon olive oil, divided
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup hummus
  • 3 cups baby spinach
  • 1 small avocado, diced
  • 1 pint grape tomatoes, sliced

Instructions

  1. In a bowl, add chickpeas, water, and 1 tablespoon olive oil. Mash with the back of a fork, leaving some whole for texture.
  2. Fold in turmeric, cumin, ginger, garlic powder, salt, pepper, and hummus until well combined.
  3. Heat remaining 1/2 tablespoon olive oil in a skillet. Add the smashed chickpea mixture with spinach. Saute until chickpeas are warmed through and spinach has wilted.
  4. Serve with diced avocado and tomatoes.

Keywords: breakfast, plant-based, vegetarian

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

 

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Smashed Chickpea Scramble - a plant-based and protein-packed breakfast recipe (vegan, vegetarian) via RDelicious Kitchen @RD_Kitchen
Recipe created for Living Plate Pro meal plans

Crispy Garlic Chickpeas

Craving a crunchy snack? Try these homemade Crispy Garlic Chickpeas.

Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

Chickpeas are always a staple in my pantry. If you’ve been reading my blog for some time now, I use chickpeas in a lot of my recipes, like my Chickpea Walnut Sandwich or my Balsamic Kale and Vegetable Saute. I’ve even put them into desserts, like my Peanut Butter Chocolate Chip Cookies and Cookie Dough Bites.

Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

Chickpeas, also known as garbanzo beans, is a popular legume across many cuisines. These versatile legumes are also packed with high-quality plant protein, soluble and insoluble fiber, and beneficial polyunsaturated fatty acids.

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Grab these for a protein-packed snack or top on a salad. I always tell clients to make these to top their salads when they are looking for a crunch factor in place of croutons.

The best part, you can customize these with any flavor you like! Craving sweet? Try roasting the chickpeas with a little cinnamon and sugar. Looking to add a little heat? Add a little chili powder to the mix.

Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

What flavor combination would you try for crispy chickpeas first?

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crispy roasted chickpeas on a sheet pan

Crispy Garlic Chickpeas

  • Author: Chef Julie Harrington, RD
  • Yield: 6-8 1x
  • Category: snack

Description

Craving a crunchy snack? Try these homemade Crispy Garlic Chickpeas.


Ingredients

Scale
  • 2 (15-ounce) cans chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon lemon juice
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions

  1. Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper or spray with cooking spray.
  2. Dry chickpeas thoroughly. In a bowl, toss the chickpeas with olive oil and lemon to coat. Sprinkle with garlic powder and salt. Toss again.
  3. Transfer chickpeas in an even layer to the prepared baking sheet.
  4. Bake for 50 minutes to 1 hour, stirring occasionally, until crispy. Let cool for at least 1 hour, which will make the chickpeas crunchier as they cool.

Keywords: snack, plant-based, chickpeas

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

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Crispy Garlic Chickpeas - plant-based protein snack via Chef Julie Harrington, RD @ChefJulie_RD #legumes #chickpeas #beans #snack #plantbased #plantbasedprotein #protein

Creamy Tomato Soup

A creamy soup without the cream? Check out the secret ingredient that makes this dairy free Creamy Tomato Soup thick and creamy. Creamy Tomato Soup via RDelicious Kitchen @RD_kitchenCan you believe it’s almost 2017!? Where did the year go? The Recipe ReDux club is playing a little party game at the end of 2016: Grabbing your nearest cookbook and ReDux the recipe on page 201, 16, 216 – or any combination of the number ‘2016.’

I opened You Have It Made cookbook by Ellie Krieger to page 126 – creamy tomato soup. I actually won this cookbook at FNCE at the Luvo booth and was able to meet one of favorite chef/RD’s Ellie Krieger. Julie with Ellie Krieger via RDelicious Kitchen via @RD_kitchenThis soup is so simple and packed with flavor. It’s called a “Creamy” Tomato Soup, but guess what? There’s no cream! That’s the magic of Registered Dietitian chefs – we know how to alter recipes with alternative ingredients to pack in more nutritional value while still getting delicious results.
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Creamy Tomato Soup via RDelicious Kitchen @RD_kitchenYou can’t have tomato soup without grilled cheese, am I right? Instead of adding a grilled cheese on the side, I made mini grilled cheese “croutons” with my favorite whole grain bread + Cabot cheddar cheese.
Creamy Tomato Soup via RDelicious Kitchen @RD_kitchen

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creamy tomato soup with grilled cheese croutons on a white bowl

Creamy Tomato Soup

  • Author: Julie @ RDelicious Kitchen
  • Yield: 6

Ingredients

Scale
  • 2 tablespoons olive oil
  • 2 onions, chopped
  • 2 celery stalks, chopped
  • 1 tablespoon thyme
  • 2 cloves garlic, chopped
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 (28-ounce) cans no-salt-added diced tomatoes
  • 3/4 cup raw cashews
  • 2 tablespoons tomato paste
  • 2 slices whole wheat bread
  • 2 ounces cheddar cheese, thinly sliced
  • 1 teaspoon butter

Instructions

  1. Heat the oil in a large pot over medium heat. Add the onions, celery, thyme, garlic, salt and pepper and cook, stirring occasionally, until softened, about 5 minutes. Stir in the tomatoes with their juice, 1 1/2 cups of water, the cashews, and tomato paste. Bring to a boil, then lower the heat to medium-low and simmer, stirring occasionally, until the soup begins to thicken, about 20 minutes. Allow to cool slightly, for about 15 minutes, then puree in 3 batches until smooth, transferring the puree to a pot or storage container as it is pureed.
  2. To continue, reheat the soup in a pot over medium heat until it comes to a simmer.
  3. As the soup is cooking, spread butter on each slice of bread. Place butter side of bread down in a small pan, layer with cheese, then place the other slice of bread on top (butter side facing up). Cook until golden brown on each side and cheese has melted. Cut into small squares.
  4. Pour soup into bowl and top with mini grilled cheese “croutons”.

Notes

Creamy Tomato Soup recipe by Ellie Krieger’s You Have It Made cookbook.

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RDelicious Kitchen @RD_Kitchen
Creamy Tomato Soup via RDelicious Kitchen @RD_kitchen