Get ready to elevate your sandwich experience with a mouthwatering fusion of Mediterranean flavors that will make your taste buds dance! This Smashed Chickpea Greek Salad Sandwich is not just another boring lunch option – it's a protein-packed, flavor-explosion that combines the rustic charm of smashed chickpeas with the vibrant freshness of a classic Greek salad. Perfect for health-conscious foodies, veggie lovers, and anyone looking to break free from mundane meal routines, this recipe promises to deliver a knockout punch of nutrition and taste in just 10 minutes!
Prep Time: 10 mins
Cook Time: -
Total Time: 10 mins
Cuisine: Greek
Serves: 2 servings
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup diced cucumber
- 1/4 cup cherry tomatoes, halved
- 2 tbsp red onion, finely chopped
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
- 2 slices whole grain bread
- Fresh parsley for garnish
Instructions
- Drain and rinse the chickpeas thoroughly in a colander, then transfer to a medium mixing bowl.
- Using a fork or potato masher, gently smash the chickpeas until they are roughly broken down but not completely smooth, leaving some texture.
- Dice the cucumber into small, uniform cubes and halve the cherry tomatoes. Finely chop the red onion to ensure even distribution in the salad.
- Add the diced cucumber, halved cherry tomatoes, and chopped red onion to the smashed chickpeas.
- Drizzle olive oil and fresh lemon juice over the mixture. Season with salt and freshly ground black pepper to taste.
- Gently mix all ingredients together, ensuring the chickpeas and vegetables are evenly coated with the dressing.
- Toast the whole grain bread slices until golden brown and crisp around the edges.
- Spread the smashed chickpea mixture generously onto one slice of toasted bread.
- Garnish with fresh chopped parsley for added flavor and visual appeal.
- Top with the second slice of toasted bread, cut the sandwich diagonally, and serve immediately.
Tips
- Texture is Key: When smashing chickpeas, aim for a rustic, chunky consistency. This adds great mouthfeel and prevents the mixture from becoming too mushy.
- Fresh Ingredients Matter: Use the ripest cherry tomatoes and the crispest cucumber for maximum flavor and crunch.
- Customize Your Sandwich: Feel free to add crumbled feta cheese or swap whole grain bread for a gluten-free alternative to suit your dietary needs.
- Prep Ahead: This sandwich filling can be made in advance and stored in the refrigerator for up to 2 days, making it a perfect meal prep option.
- Enhance the Dressing: For an extra flavor boost, add a pinch of dried oregano or a touch of minced garlic to the olive oil and lemon juice mixture.Pro tip: Let the smashed chickpea mixture sit for 5 minutes before serving to allow the flavors to meld together beautifully!
Nutrition Facts
Calories: 278kcal
Carbohydrates: 40g
Protein: 10g
Fat: 10g
Saturated Fat: 1g
Cholesterol: 0mg
