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Get out of your lunchtime rut and make packing lunches more exciting with this Chickpea Salad Sandwich.
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.
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.
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.
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.
Print
Chickpea Walnut Sandwich
- Prep Time: 15
- Total Time: 15 minutes
- Yield: 2
- Category: sandwich
Ingredients
- 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
- 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.
- 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
