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Mediterranean Chickpea Salad Sandwich

Mediterranean Chickpea Salad Sandwich: A Protein-Packed Delight

Enjoy a Mediterranean Chickpea Salad Sandwich, a protein-packed delight bursting with flavor and nutrition.
Prep Time 15 minutes
Cook Time 5 minutes
Resting Time 20 minutes
Total Time 40 minutes
Servings: 2 sandwiches
Course: Salad
Cuisine: Mediterranean
Calories: 450

Ingredients
  

For the Salad
  • 15 oz Chickpeas canned, drained and rinsed
  • 3/4 cup Bell Pepper finely diced
  • 1/4 cup Green Onions
  • 4 tbsp Sun-Dried Tomatoes finely chopped
  • 2 tbsp Olives
  • 1 tbsp Dates minced
  • 1 tsp Oregano
  • 1 tsp Coriander
  • 1 tsp Cumin
  • 1/2 tsp Onion Powder
  • 1/2 tsp Black Pepper
  • 1 tsp Zaatar
  • 1/2 tsp Red Pepper Flakes
  • 1/2 tsp Salt
  • 1/2 cup Parsley chopped
  • 1/4 cup Mint chopped
For the Dressing
  • 3 tbsp Tahini
  • 1.5 tbsp Lemon Juice fresh
  • 2 tbsp Hot Water
For Assembly
  • Bread Slices toasted until golden
  • Greens optional

Equipment

  • mixing bowl
  • Toaster
  • spatula
  • Knife
  • Cutting board

Method
 

Step-by-Step Instructions
  1. Start by finely dicing the bell pepper and slicing green onions. Mince the sun-dried tomatoes and dates, then roughly chop the parsley and mint.
  2. Preheat your toaster or oven to medium heat. Toast the bread slices until golden brown and crisp, approximately 3-5 minutes.
  3. In a large mixing bowl, drain and rinse the chickpeas thoroughly. Use a fork or potato masher to mash them gently until about 75% crushed.
  4. Sprinkle the mashed chickpeas with oregano, coriander, cumin, onion powder, black pepper, zaatar, and red pepper flakes. Mix well.
  5. Fold in the diced bell pepper, sliced green onions, sun-dried tomatoes, olives, minced dates, and salt into the chickpea mixture.
  6. In a separate small bowl, whisk together tahini, fresh lemon juice, and hot water until smooth.
  7. Pour the tahini dressing into the chickpea mixture, stirring until well-coated.
  8. Spread a generous portion of the chickpea salad mixture onto the toasted bread slices and add greens if desired.

Nutrition

Serving: 1sandwichCalories: 450kcalCarbohydrates: 60gProtein: 20gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gSodium: 600mgPotassium: 700mgFiber: 12gSugar: 6gVitamin A: 15IUVitamin C: 25mgCalcium: 80mgIron: 4mg

Notes

This sandwich is perfect for meal prep and can be stored for up to 4 days in the fridge.

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