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Mediterranean Chickpea Salad Sandwich

Delicious Mediterranean Chickpea Salad Sandwich Idea You’ll Love

This Mediterranean Chickpea Salad Sandwich is a vibrant, high-protein meal prep option packed with fresh veggies and delightful spices.
Prep Time 15 minutes
Cook Time 4 minutes
Total Time 19 minutes
Servings: 4 sandwiches
Course: Best Recipe Ideas
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Filling
  • 1 can Chickpeas drained and rinsed
  • 1 medium Bell Pepper finely diced
  • 5 stalks Green Onions chopped
  • 3 tablespoons Sun-Dried Tomatoes minced
  • 1/2 cup Olives chopped
  • 2 tablespoons Dates diced
  • 1/4 cup Herbs (Parsley & Mint) chopped
  • 1 teaspoon Oregano
  • 1 teaspoon Coriander
  • 1 teaspoon Cumin
  • 1/4 teaspoon Red Pepper Flakes optional for spiciness
For the Dressing
  • 1/4 cup Tahini
  • 2 tablespoons Lemon Juice freshly squeezed
  • 1/4 cup Hot Water to achieve desired consistency
For the Bread
  • 4 slices Bread whole grain, gluten-free, or pita

Equipment

  • Mixing bowl
  • Toaster
  • Skillet

Method
 

Step-by-Step Instructions
  1. Finely dice the bell pepper, chop the green onions, and mince the sun-dried tomatoes and dates. Roughly chop the parsley and mint, and place all in a large mixing bowl.
  2. Lightly toast bread slices in a toaster or skillet over medium heat until golden brown and slightly crispy, about 3-4 minutes.
  3. Drain and rinse the chickpeas. Mash them in a large mixing bowl until mostly chunky, leaving some whole for texture.
  4. Add spices to the mashed chickpeas and stir well to evenly distribute.
  5. Gently fold in the diced bell pepper, chopped green onions, minced sun-dried tomatoes, chopped olives, diced dates, and a pinch of salt.
  6. In a small bowl, whisk tahini and lemon juice until smooth, then gradually add hot water to achieve the desired creamy consistency.
  7. Pour the tahini dressing over the chickpea mixture and toss until well coated.
  8. Spread the chickpea filling onto the toasted bread slices and, if desired, top with fresh greens like spinach or arugula.

Nutrition

Serving: 1sandwichCalories: 350kcalCarbohydrates: 45gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gSodium: 400mgPotassium: 400mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 60mgCalcium: 70mgIron: 3mg

Notes

Store the chickpea mixture separate from the bread to prevent sogginess. It can last up to four days in the fridge or three months in the freezer.

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