Description
This High Protein Mediterranean Chickpea Salad Sandwich is a flavorful and nutritious plant-based meal, packed with Mediterranean-inspired ingredients like sun-dried tomatoes, olives, and fresh herbs. The chickpeas provide a hearty texture and protein, while tahini and lemon juice add creaminess and zest. Perfect for a quick, no-cook lunch, it combines crunchy toasted bread and fresh greens for a satisfying, healthy sandwich option.
Ingredients
Scale
Chickpea Salad
- 15 oz chickpeas (preferably Goya for firm texture)
- 3/4 cup bell pepper, finely diced (1/4-inch pieces)
- 1/4 cup green onions, chopped
- 4 tbsp sun-dried tomatoes, finely chopped
- 2 tbsp olives, chopped
- 1 tbsp dates, minced into tiny pieces
- 1 tsp oregano
- 1 tsp coriander
- 1 tsp cumin
- 1/2 tsp onion powder
- 1/2 tsp black pepper
- 1 tsp za’atar
- 1/2 tsp red pepper flakes
- 1/2 tsp salt
- 1/2 cup parsley, chopped
- 1/4 cup mint, chopped
- 1.5 tbsp lemon juice
- 3 tbsp tahini (preferably Soom brand for pourable consistency)
- 2 tbsp hot water
Assembly
- Bread slices, toasted until golden for better structure
- Fresh greens (lettuce, arugula, or spinach recommended)
Instructions
- Prepare the Chickpea Base: Drain and rinse the 15 oz of chickpeas thoroughly. Place them in a large mixing bowl and lightly mash to retain some texture but allow ingredients to bind.
- Add Vegetables and Herbs: Add the finely diced bell pepper, chopped green onions, sun-dried tomatoes, chopped olives, minced dates, parsley, and mint to the bowl with the chickpeas. Mix until combined evenly.
- Season the Salad: Sprinkle in oregano, coriander, cumin, onion powder, black pepper, za’atar, red pepper flakes, and salt. Stir well to distribute all the spices throughout the mixture.
- Mix Tahini Dressing: In a small bowl, combine the tahini with hot water and lemon juice, whisking until the mixture becomes smooth and pourable. This will act as the creamy dressing for the salad.
- Combine Dressing with Chickpea Mixture: Pour the tahini dressing over the chickpea and vegetable mixture and stir thoroughly to coat all ingredients and unify flavors.
- Prepare the Bread: Toast your preferred bread slices until golden brown. This toasting step ensures the bread has a sturdy texture to hold the moist salad without getting soggy.
- Assemble the Sandwich: Place a generous portion of the prepared chickpea salad onto one slice of toasted bread. Top with fresh greens and cover with a second slice of toasted bread to complete the sandwich.
- Serve: Cut the sandwich in half if desired and serve immediately for best freshness and flavor.
Notes
- Use firm chickpeas such as Goya brand for the ideal texture in this salad.
- Adjust spices to taste, especially the red pepper flakes for desired heat.
- Tahini consistency can be adjusted with more or less hot water to achieve the perfect creamy dressing texture.
- For gluten-free option, use gluten-free bread slices.
- Adding fresh lemon juice right before serving can brighten flavors if the salad has been refrigerated.
- The sandwich is best enjoyed fresh but can be stored in an airtight container refrigerated up to 1 day.
