Chickpea Salad Sandwich

Calories

350-400 kcal

Instructions:

1. Prepare the Chickpea Salad:
– In a medium bowl, mash the chickpeas lightly with a fork, leaving some chunks for texture.
– Add the Greek yogurt, olive oil, lemon juice, and minced garlic. Mix well.
– Stir in the chopped parsley, red onion, cucumber, and feta cheese.
– Season with salt and pepper to taste.

2. Assemble the Sandwich:
– Take two slices of whole grain or whole wheat bread.
– Spread a generous amount of the chickpea salad on one slice of bread.
– Top with fresh spinach or arugula leaves, sliced tomatoes, and sliced avocado, if using.
– Place the other slice of bread on top to complete the sandwich.

3. Pack for Tiffin:
– Wrap the sandwich tightly in parchment paper or place it in a sandwich container to keep it fresh and intact.
– Add some fruit or veggie sticks on the side for a balanced meal.

Health Benefits:

– Chickpeas: Rich in protein and fiber, they help in maintaining digestive health and promote a feeling of fullness.
– Greek Yogurt: A good source of protein and probiotics, aiding gut health.
– Olive Oil: Contains healthy fats and antioxidants.
– Lemon Juice: Provides Vitamin C, boosting the immune system.
– Garlic: Known for its antibacterial and antiviral properties.
– Parsley: High in vitamins A, C, and K.
– Red Onion and Cucumber: Offer dietary fiber, vitamins, and hydration.
– Feta Cheese: Adds protein, calcium, and a rich flavor, though it should be consumed in moderation due to its sodium content.
– Whole Grain Bread: Provides fiber and essential nutrients, supporting heart health.

Ingredients

For the Chickpea Salad:
1 can (400g) chickpeas, drained and rinsed
1/4 cup plain Greek yogurt
1 tablespoon olive oil
1 tablespoon lemon juice
1 garlic clove, minced
2 tablespoons chopped fresh parsley
1/4 cup diced red onion
1/4 cup diced cucumber
1/4 cup crumbled feta cheese
Salt and pepper to taste
For the Sandwich:
Whole grain or whole wheat bread slices
Fresh spinach or arugula leaves
Sliced tomatoes
Sliced avocado (optional)