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Smashed Chickpeas Sandwich Recipe

High-protein smashed chickpeas yogurt sandwich. A simple but flavour and nutrition packed sandwich recipe. This chickpeas sandwich is perfect for a light lunch and easy to carry in lunch box. 
Prep Time 5 minutes
Cook Time 5 minutes
Course Appetizer, Breakfast, brunch
Cuisine American, continental
Servings 2
Calories 317 kcal

Ingredients
  

  • 1 cup chickpeas drained and rinsed
  • 1/2 cup greek yogurt also known as Greek yogurt
  • 1 tablespoon hot chili sauce adjust to taste
  • 1 tablespoon balsamic vinegar reduction
  • 1/2 teaspoon red chili flakes adjust to taste
  • 1/2 teaspoon oregano dried
  • Salt and pepper to taste
  • 4 slices whole grain bread

Instructions
 

  • 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!

Video

Notes

Tip: The chickpeas and yogurt mixture can be prepared in advance and refrigerated for a few days, making it perfect for meal prep.

Nutrition

Calories: 317kcalCarbohydrates: 51gProtein: 20gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 3mgSodium: 385mgPotassium: 493mgFiber: 10gSugar: 9gVitamin A: 234IUVitamin C: 2mgCalcium: 198mgIron: 4mg
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