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 the 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 the red onion.
- 4
Stir in the yogurt, mustard, onion and the juice of half the lemon; season with salt and pepper.
- 5
Let the filling rest for 5 minutes so the flavors settle.
- 6
Divide the filling over two slices of 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.
