Recipe
Smashed Chickpea Sandwich
Chickpeas mashed with yogurt, mustard and lemon into a creamy, tuna-salad-style filling - piled on whole grain bread. High in protein and fiber, zero cooking.
Smashed Chickpea Sandwich takes about 10 minutes and makes 2 servings. Each serving has 370 kcal.
- Preparation
- 10 minutes
- Cooking
- 0 minutes
- Total time
- 10 minutes
- Servings
- 2
Nutrition per serving
- Calories
- 370 kcal
- Protein
- 21 g
- Carbohydrates
- 54 g
- Fat
- 6 g
Ingredients
- Chickpeas240 g
- Greek yogurt100 g
- Dijon mustard1 tsp
- Lemon1/2 pc
- Red onion1/2 pc
- Whole grain bread4 pcs
- Salt1 pinch
- Pepper1 pinch
Instructions
- 1
Drain and rinse 240 g chickpeas, then shake them as dry as you can.
- 2
Tip the chickpeas into a bowl and mash them coarsely with a fork - leave some texture.
Tip: Mash, don't purée - bigger pieces keep the sandwich interesting.
- 3
Finely chop ½ red onion.
- 4
Stir in 100 g greek yogurt, 1 teaspoon of dijon mustard, onion and the juice of ¼ lemon; season with a pinch of salt and a pinch of pepper.
- 5
Let the filling rest for 5 minutes so the flavors settle.
- 6
Divide the filling over two slices of 4 bread, close the sandwiches and serve.
Cooking methods
On the stove
The filling needs no heat. The sandwich is best on lightly toasted bread: 1–2 minutes per side in a dry pan over medium heat, until golden with crisp edges.
On induction
Nothing to cook for the filling. For toasted bread, a dry pan at level 6 for about a minute per side works perfectly - watch it, induction browns fast.
Over an open fire
The filling stays cold. Bread toasted on a grate over embers, 30–60 seconds per side, adds a light smokiness that suits the chickpeas surprisingly well.
Recipe questions
- How long does this recipe take?
- Plan for about 10 minutes from start to finish.
- How many servings does this recipe make?
- This recipe makes 2 servings.
- Can I cook this recipe on induction?
- Yes. Nothing to cook for the filling. For toasted bread, a dry pan at level 6 for about a minute per side works perfectly - watch it, induction browns fast.
- Can I cook this recipe over an open fire?
- Yes. The filling stays cold. Bread toasted on a grate over embers, 30–60 seconds per side, adds a light smokiness that suits the chickpeas surprisingly well.
- Which dietary preferences does this recipe support?
- This recipe is tagged: vegetarian.
In the app
Cooking the way it should feel
One step on screen, a timer that keeps going, and clear progress until the dish is done.
