Craving a lip-smackingly tasty, nutritious lunch option? Allow us to introduce you to the high-protein smashed chickpeas yogurt sandwich - a tasty blend of rich flavors and a powerhouse of health benefits. This isn't just your average chickpeas sandwich, I can promise you that.
This high-protein smashed chickpeas yogurt sandwich is a real treat, bursting with flavours and packed with protein. It's not just a sandwich; it's a nutritional powerhouse. Enjoy it as part of a balanced diet and feel satiated for longer.
Chickpeas are packed with protein, fiber, and many more nutrients. Especially good for weight loss, enhance the digestion, help in blood sugar control. All these factors make our sandwich a wonderful choice for those living with diabetes or seeking healthier meal options.
The Greek yogurt enhances the creamy texture while delivering a punch of probiotics beneficial for gut health. A burst of flavour comes from our unique additions: a drizzle of tangy balsamic vinegar reduction, a kick of hot chilli sauce, a sprinkle of red chilli flakes, and a hint of earthy oregano.
Crafting the perfect smashed chickpeas sandwich requires:
- Whole grain bread: If you are looking to make it gluten-free make sure to check the label on bread.
- Yogurt: Use either greek yogurt or hung curd
- Cooked or canned chickpeas: Both work good in the recipe I prefer home cooked chickpeas. If you are using canned chickpeas, rinse them first.
- Hot chilli sauce
- balsamic vinegar reduction
- Red chilli flakes
- Dried oregano
- Salt and pepper to taste
Preparing Your High-Protein Smashed Chickpeas Yogurt Sandwich
Follow these simple steps to make your high-protein smashed chickpeas yogurt sandwich.
- Begin by smashing the chickpeas in a bowl. Aim for a consistency that's mashed yet retaining some chickpea bits for texture.
- Add in the Greek yogurt, hot chili sauce, balsamic vinegar reduction, chili flakes, and oregano.
- Season your mixture with salt and pepper to taste, then give it a good mix until everything is well combined.
- Spread a generous amount of the mixture on a slice of whole grain bread, sandwich it with another slice, and your meal is ready to be relished!
Is Chickpeas sandwich Healthy?
This sandwich is one of the most healthy vegetarian sandwich recipes. It's a burst of flavours without compromising on nutrition. The chickpeas and Greek yogurt are rich in protein content. The balsamic vinegar reduction and spices add a flavour punch without piling on excess calories, making this sandwich a fabulous choice for weight management.
Pair this sandwich with a crisp green salad for an additional health boost or enjoy it with a bowl of hot soup for a comforting meal. Whether it's lunch, dinner, or a quick snack, this versatile sandwich fits the bill.
Can it be Prepared in Advance?
Absolutely! The smashed chickpea and yogurt filling for the sandwich can be prepared ahead of time and stored in the refrigerator. When you're ready to feast, just slather it onto your bread slices. This makes it an excellent option for meal prep and quick, nutritious meals on busy days.
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Smashed Chickpeas Sandwich Recipe
- 1 cup chickpeas drained and rinsed
- ½ cup yogurt also known as Greek yogurt
- 1 tablespoon hot chili sauce adjust to taste
- 1 tablespoon balsamic vinegar reduction
- ½ teaspoon red chili flakes adjust to taste
- ½ teaspoon oregano dried
- Salt and pepper to taste
- 4 slices whole grain bread
- Step 1: Start by preparing the hung yogurt, if you haven't already. Take regular yogurt and place it in a muslin cloth or cheesecloth over a bowl. Tie the ends and let it hang for a few hours or overnight in the refrigerator until most of the whey has drained out and the yogurt has a thick, creamy consistency.
- Step 2: In a large bowl, add the drained and rinsed chickpeas. Using a fork or a potato masher, begin to smash the chickpeas until most are mashed but some chunks remain for texture.
- Step 3: To the mashed chickpeas, add the hung yogurt, hot chili sauce, balsamic vinegar reduction, red chilli flakes, and dried oregano.
- Step 4: Season with salt and pepper to your preference. Mix all the ingredients until they are well combined. The resulting mix should be creamy with chunks of smashed chickpeas.
- Step 5: Take a slice of whole grain bread and generously spread the chickpeas and yogurt mixture onto it.
- Step 6: If you prefer, add a layer of fresh lettuce, a slice of tomato, and cucumber for added freshness and crunch.
- Step 7: Cover with another slice of bread to complete the sandwich. Repeat with the remaining bread and mixture.
- Step 8: Cut your sandwich into halves or quarters as you prefer and enjoy!