Chickpea & Tomato Sandwich
Vegetarian sandwich fillings can be a hard to come by. This one has everything you need, especially with fresh, juicy cherry tomatoes in the summer. It can be a little dry, so if you like a moist filling this isn't for you!
Ingredients
- 240 g chickpeas (drained and rinsed)
- 1 tsp apple cider vinegar
- 0.5 tbsp tahini
- 2 tbsp lemon juice
- 1 tbsp olive oil (extra virgin)
- 1 tbsp fresh parsley (chopped (optional))
- 0.25 tsp pepper
- 140 g cherry tomatoes (quartered)
- 4 slices wholemeal bread
- 80 g baby spinach
Instructions
- Mash the chickpeas in a bowl with the vinegar, olive oil, lemon juice, parsley and tahini. Add the tomatoes and season with pepper.
- Toast the bread.
- Spread the baby spinach, then chickpeas over the toast and then top with the tomato mix.
Notes
Prep Tips:
You can make this in advance if you want as the lemon juice will keep things from spoiling.
Either eat as 2 open sandwiches, or build as one.
Use toast or bread - up to you.
Health Tips:
If you aren't used to eating beans, get dried ones and cook and soak them (as per the packet) in advance to help break down the lectins so that they cause you less issues (less gas and bloating because your gut bacteria aren't yet used to these types of carbohydrates. They need time to adjust once you change your diet to including more beans.
Eco Tips:
Get organic cherry tomatoes from your local farmers market if you can - or grow your own! Not only will they be much better for you in terms of nutrient content and less chemicals, but organic farming methods are also much better for maintaining soil and wildlife diversity and organic practices are sustainable long term. You can hopefully avoid the plastic punents with unrecyclable plastic lids too 🙂
NUTRITION: Amount and (% RDA)
Calories: 353kcal (18%)Carbohydrates: 45g (15%)Protein: 16g (32%)Fat: 14g (22%)Saturated Fat: 2g (13%)Sodium: 600mg (26%)Potassium: 721mg (21%)Fiber: 11g (46%)Sugar: 5g (6%)Vitamin A: 4288IU (86%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 4mg (20%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin C: 30mg (36%)Vitamin E: 3mg (20%)Vitamin K: 237µg (226%)Calcium: 159mg (16%)Copper: 1mg (50%)Folate: 152µg (38%)Iron: 5mg (28%)Manganese: 3mg (150%)Magnesium: 121mg (30%)Phosphorus: 280mg (28%)Selenium: 27µg (39%)Zinc: 2mg (13%)
Tried this recipe?Let us know how it was!