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Mediterranean Chickpea Salad Sandwich

Mediterranean Chickpea Salad Sandwich: Fresh & Protein-Packed

Enjoy a protein-packed Mediterranean Chickpea Salad Sandwich that’s quick to prepare and bursting with vibrant flavors.
Prep Time 17 minutes
Total Time 17 minutes
Servings: 2 sandwiches
Course: Lunch
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Salad Mixture
  • 1 can Chickpeas rinsed and drained
  • 1 Bell Pepper finely diced
  • 2 Green Onions chopped
  • 3 tablespoons Sun-Dried Tomatoes minced
  • 1/4 cup Olives sliced, Kalamata or green
  • 2 Dates minced
  • 1 teaspoon Oregano dried spices
  • 1 teaspoon Coriander dried spices
  • 1 teaspoon Cumin dried spices
  • 1 teaspoon Onion Powder dried spices
  • 1 teaspoon Black Pepper dried spices
  • 1 teaspoon Zaatar dried spices
  • 1 pinch Red Pepper Flakes dried spices
  • 1 teaspoon Salt to taste
  • 1/4 cup Parsley fresh, chopped
  • 2 tablespoons Mint fresh, chopped
For the Dressing
  • 3 tablespoons Tahini can substitute with Greek yogurt
  • 1 tablespoon Lemon Juice freshly squeezed
  • 2-3 tablespoons Hot Water to adjust consistency
For Assembly
  • 2 slices Bread crusty or gluten-free
  • Greens optional, such as spinach or arugula

Equipment

  • Mixing bowl
  • toaster

Method
 

Step-by-Step Instructions
  1. Begin by finely dicing the bell pepper and chopping the green onions. Mince the sun-dried tomatoes and dates, then roughly chop the parsley and mint.
  2. Toast the bread in a toaster or under a broiler for about 2-4 minutes until golden and crispy.
  3. Rinse and drain the chickpeas. Use a fork to mash them gently in a mixing bowl.
  4. Add the oregano, coriander, cumin, onion powder, black pepper, zaatar, and red pepper flakes to the mashed chickpeas. Stir well to distribute the spices.
  5. Gently fold in the diced bell pepper, chopped green onions, minced sun-dried tomatoes, sliced olives, minced dates, and salt.
  6. In a small bowl, whisk together the tahini, lemon juice, and hot water until smooth.
  7. Spread the chickpea salad mixture over the toasted bread slices. Optionally add fresh greens, then top with another slice of bread.

Nutrition

Serving: 1sandwichCalories: 350kcalCarbohydrates: 45gProtein: 15gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 500mgPotassium: 400mgFiber: 10gSugar: 6gVitamin A: 15IUVitamin C: 25mgCalcium: 50mgIron: 3mg

Notes

The chickpea salad tastes even better after resting overnight, making it ideal for meal prep.

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