Kid-Friendly Mashed Chickpea Salad Sandwich
I'll show you how to turn that can of chickpeas into a nutritious and yummy lunch with this mashed chickpea salad sandwich recipe!
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Ingredients
- 15- ounce can chickpeas, rinsed and drained
- 2 tablespoons fresh lemon juice
- 1 ½ tablespoons olive oil
- 2 tablespoons roasted red bell pepper, chopped
- 1 tablespoon red onion, finely chopped
- 2 tablespoons fresh parsley
- Salt & black pepper
- 4 slices of whole grain bread
- Handful fresh spinach or chopped lettuce
Instructions
Make the sandwich:
- In a medium bowl, thoroughly mash half the chickpeas with a fork until smooth. Add the remaining chickpeas, lemon juice, olive oil, bell pepper, onion, parsley, salt, and black pepper, and stir to combine.
- Toast the bread in a toaster or toaster oven and spread the mixture onto 2 slices, top with fresh spinach or lettuce, and assemble the sandwiches with the remaining 2 slices of bread.
For a packed lunch:
- Cut each sandwich in half, if desired, and pack them into lunch containers.
- Keep the sandwich fresh by adding your choice of vegetables and fruit into separate compartments. Close the lid and pack the lunch container into a lunch bag with an ice pack.
Nutrition
Serving: 1 lunch | Calories: 428kcal | Carbohydrates: 56g | Protein: 16g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Trans Fat: 0.01g | Sodium: 1047mg | Potassium: 515mg | Fiber: 11g | Sugar: 3g | Vitamin A: 1854IU | Vitamin C: 23mg | Calcium: 209mg | Iron: 5mg
