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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Cooking Dried Chickpeas: A Simple Method!

Healthy Recipes

Chickpeas (also known as garbanzo beans), are not only a staple in Middle Eastern cooking, but also in many plant-based households as well. My love affair with them started many, many, years ago when I first discovered houmous!

Such a nutritious, tasty, cheap and versatile legume…what’s not to love about them?!

 

Well, quite honestly the cooking process was always a bit of a ‘downer’ for me. Yes it’s a labour of love, but as the lovely UK summer weather approaches (fingers crossed!), we have nearly zero desire to spend time perched over big steaming pots of water, nor do we want to buy any more tinned varieties to satisfy our plant-based summer menu!

 

Our problem….

Our previous chickpea-cooking method was a laborious headache! It involved soaking them for eight hours, ‘hard-boiling’ them for ten minutes (which required standing around and spooning out foamy masses of starch… or it would end up boiling over) and then simmering them for at least one hour (with a continuous mental dialogue of “is it finished yet?!”). This method did not provide consistent results…which made me despise cooking them!

 

Our solution…

Our improved cooking method is 100% more reliable (a lot like baking a potato!) and involves a 90% reduction in stress! So if you are interested in saving time, money and your sanity (because everyone deserves less stress in their lives!)… here’s a method we’ve found that requires virtually no effort at all (apart from remembering to soak your beans)! 🙂

 

Ingredients:
  • Dried Chickpeas
  • Boiling water
  • Salt (optional)

 

Directions:

 Place your beans into a large bowl of cold water; soak them for a minimum of 10 hours (but 12 hours is even better!). NB: Start soaking them twelve hours from the time you plan on getting up the next day, e.g. 7pm- 7am.

Nigella recommends adding some baking soda to your ‘soaking water’ to help soften the skins. She mentioned that it was particularly useful if you were using old beans; just add approx 1tsp. per litre of water. We haven’t tried this tip (as our cooking method is suffice), but feel free to experiment and let us know! NB: This bowl contains beans that were soaked for 10hrs.

 

 

Drain and thoroughly rinse them in the morning.

 

 

Place them into a slow cooker.

 

 

Cover with boiling water (an inch above the chickpeas). NB: ‘Lightly’ salt the water before you cook them, it helps to slightly toughen their skin (which is useful if you what to keep some texture and/or shape to your recipe).

 

 

Cover with a lid. Cook on a high heat setting for 4-6 hours, or on a low heat setting for 7-9 hours.

 

 

***If you have to jet off to work or just have a busy day outside your house, cook your beans on a low heat setting using a plug timer (you can buy them for as cheap as £3)!

 

 

Drain them when you get home; allow them to cool before refrigerating. NB: Depending on your recipe, they might keep in the refrigerator for up until 7 days!

 

 

The result…
Perfectly cooked chickpeas with no unnecessary waiting or having to endure a hot kitchen!

Ours were cooked on a high heat setting for 6 hours. A recipe we were preparing needed ones that we slightly ‘broken down’.

 

 

 

Chickpeas are great in soups, casseroles, stir-fry’s, curries, chillies, salads, sandwiches, as a snack, or as a base to plant based burgers, dips or spreads, and of course houmous! For some further inspiration, check out some of our chickpea recipes:

 

 

 …Watch this space! We have some new and delicious chickpea recipes heading your way soon! 🙂

 

Feature image source: Real Foods