Smashed Chickpea Greek Salad Sandwich
Elevate your lunch game with this Smashed Chickpea Greek Salad Sandwich—a vibrant fusion of creamy chickpeas, tangy yogurt, and fresh Mediterranean flavors wrapped in hearty whole-grain bread. This easy, no-cook recipe comes together in just 15 minutes, featuring a delightful mix of diced cucumber, juicy cherry tomatoes, briny Kalamata olives, and optional crumbled feta for a savory twist. The addition of zesty lemon juice, minced garlic, and fresh parsley brings a burst of freshness to every bite. Perfect for a quick, healthy meal, this vegetarian (or vegan-friendly with plant-based yogurt) sandwich is a protein-packed option that's as satisfying as it is delicious. Serve it with crisp lettuce leaves for added crunch, and enjoy the ultimate Mediterranean-inspired sandwich experience!
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Recipe Information
Ingredients
- 1 15-ounce can Canned chickpeas (rinsed and drained)
- 3 tablespoons Plain Greek yogurt or vegan yogurt
- 1 tablespoon Olive oil
- 2 tablespoons Lemon juice
- 1 clove Garlic (minced)
- 0.5 cup Cucumber (diced)
- 0.5 cup Cherry tomatoes (quartered)
- 0.25 cup Red onion (diced small)
- 0.25 cup Kalamata olives (sliced)
- 0.25 cup Crumbled feta cheese (optional)
- 2 tablespoons Fresh parsley (chopped)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 8 slices Whole-grain bread slices
- 4 pieces Lettuce leaves
Instructions
In a large mixing bowl, add the rinsed and drained chickpeas.
Using a fork or potato masher, smash the chickpeas until they are mostly broken down but still maintain some texture.
Add the Greek yogurt (or vegan yogurt), olive oil, lemon juice, and minced garlic to the bowl. Stir everything together until fully combined.
Gently mix in the diced cucumber, cherry tomatoes, red onion, Kalamata olives, crumbled feta (if using), and chopped parsley.
Season the mixture with salt and black pepper. Stir to combine and taste to adjust seasoning if needed.
Toast the slices of whole-grain bread lightly if desired.
To assemble the sandwich, place a lettuce leaf on a slice of toasted bread, spoon a generous amount of the smashed chickpea Greek salad mixture on top, and add another slice of bread to complete the sandwich.
Repeat the assembly process for the remaining sandwiches.
Serve immediately and enjoy this refreshing and flavorful sandwich!
Nutrition Facts
Calories |
305 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 887 mg | 39% | |
| Total Carbohydrate | 39.0 g | 14% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 6.1 g | ||
| Protein | 14.1 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 407 mg | 9% | |
*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.
