Chickpea Salad Sandwich Filler

Healthy Recipes

Yields: approx.16 sandwiches.
Prep, Cooking & Assembly:17 hrs (*Time allocated to soak + cook the legumes!) + 45 mins.

Recipe adapted from: The Simple Veganista

Notes:This recipe provides: Vitamin A, B-Vitamins, Vitamins C, E & K, protein, fibre, calcium, iron, magnesium, potassium and (per serving) is low in salt, sugar and saturated fats!

This sandwich has been trending for the last three years or so (it’s also known as a ‘smashed chickpea sandwich’!), but this was only our second time making it! On that note, we’ve adapted a tried and tested recipe to ensure a maximum taste factor and because their is not much room for originality in this department; this sandwich has been adapted many times (a change of legumes, seasoning’s, veggies…you name it!) and we can hardly claim this recipe as truly ours… but that goes for 90% of recipes out there!

Anyways, if you’re stuck for lunch ideas, try this sandwich filler; it’s not like the typical store- bought ‘fillers’ that are full of salt and fat (particularly from their overuse of mayo)! Why does everything have to have mayo?!

In any case, this filler is perfect for a simple, quick and versatile lunch (and it definitely doesn’t contain any egg yolk!); season the mixture any way you prefer and skip the ‘steam-fry’ step if you prefer raw veggies, or just want your sandwich to have some extra ‘crunch’!  Additionally, try using some homemade ‘vegan mayo’ or any other alternative dressing if you do not like the idea of using houmous in your sandwiches!

 

 

 

 

Ingredients:

 

 

Directions:

Place your chickpeas in a large bowl full of water. Soak overnight or for 12 hours. Drain. Cook them in a slow cooker. Drain and allow to cool.

 

Alternatively open, drain and rinse a tinned variety. NB: You will most likely need about three tins if you are using this method!

 

Wash, trim the ends, peel and dice the carrot. Wash, trim the ends and dice the celery and the onion. Wash, remove the stem, de-seed and dice the bell pepper.

 

 

Meanwhile, heat a non-stick saucepan over a medium-low heat. Add some water.

 

 

When it begins to bubble, add the carrot, celery, onion, bell pepper, bay leaf and a pinch of vegetable stock. Season it with some black pepper to taste. Mix together. Gently steam-fry/simmer for approx 10 minutes or until desired texture is achieved.

This step is just to soften the veggies…

 

 

Remove from the heat. Drain and allow to cool.

 

 

Meanwhile, organise your seasoning ingredients.

 

 

Mash the chickpeas into a ‘rough’ consistency.

This step really works your muscles!

 

 

 

Add the houmous and seasoning’s.

 

 

Fold and mix together until ‘creamy’. Taste and season as necessary.

 

 

Add the vegetables.

 

 

Fold through.

 

 

Transfer into a large, resealable and air-tight container. Refrigerate and use within 5 days.

 

 Enjoy!

 

 

For some added inspiration, this is how we assembled our sandwich!…

Spread some filler onto one slice of toasted multi-seeded bread.

 

Add some salad cress and shredded cucumber.

 

Top with sliced avocado and tomato.

 

Top with the other slice.

 

Slice…don’t slice…whatever eh?! Just dig in… it’s delicious! 🙂

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