Chickpea and Onion Sandwich
Elevate your lunch game with this satisfying Chickpea and Onion Sandwich, a hearty, plant-based option that’s bursting with flavor and loaded with wholesome ingredients. This recipe combines creamy, mashed chickpeas infused with tahini, lemon juice, and aromatic cumin, layered with sweet, golden caramelized onions, fresh lettuce, and juicy tomato slices for a perfect balance of textures. Nestled between slices of your favorite toasted bread, this sandwich is not only quick and easy to prepare—ready in just 20 minutes—but also packed with protein and nutrients to keep you energized throughout the day. Perfect for a quick lunch, a light dinner, or meal prep, this vegan delight is as versatile as it is delicious. Try it with whole grain or sourdough bread for added depth of flavor!
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Recipe Information
Ingredients
- 1 can (15 oz) Canned chickpeas, drained and rinsed
- 1 medium Yellow onion, thinly sliced
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 2 tablespoons Tahini
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.5 teaspoons Ground cumin
- 4 slices Bread of choice (e.g., whole grain, sourdough)
- 2 large Lettuce leaves
- 1 medium Tomato, sliced
Instructions
Heat 1 tablespoon of olive oil in a skillet over medium heat.
Add the sliced onions to the skillet and cook, stirring occasionally, for about 8-10 minutes, or until the onions are caramelized and golden brown. Remove from heat and set aside.
In a medium mixing bowl, add the drained and rinsed chickpeas. Lightly mash with a fork or potato masher, leaving some of the chickpeas whole for texture.
To the mashed chickpeas, add 1 tablespoon of olive oil, lemon juice, tahini, salt, black pepper, and ground cumin. Mix well to combine.
Toast the bread slices if desired.
To assemble the sandwich, spread a thick layer of the chickpea mixture on one slice of bread.
Top with a portion of the caramelized onions, a lettuce leaf, and tomato slices.
Place the second slice of bread on top to complete the sandwich. Repeat for the second serving.
Cut the sandwiches in half if desired, and serve immediately.
Nutrition Facts
Calories |
1480 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.4 g | 79% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3177 mg | 138% | |
| Total Carbohydrate | 186.8 g | 68% | |
| Dietary Fiber | 41.3 g | 148% | |
| Total Sugars | 34.6 g | ||
| Protein | 55.9 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2715 mg | 209% | |
| Iron | 10730.5 mg | 59614% | |
| Potassium | 1818 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
