You won’t believe that this sandwich is vegetarian! This is a twist on the typical chicken or egg salad sandwich since vegetarian options are sometimes hard to come by when it comes to a delicious sandwich.
I loved the popularity of avocado toast for the primary reason that I have always said you don’t need animal proteins to make a good sandwich! I have had some amazing twists on avocado toast that left me inspired to think what else we could make that would work for vegetarians but be a crowd pleaser for everyone. So the Smashed Chickpea Salad Sandwich was born.
Chickpeas are not only delicious their health benefits would surprise you. They have been used in cooking for many years, in fact records date them back to France in 6790 BCE. They are packed with protein, fiber, B vitamins, iron, folate and so much more including essential minerals.
One of my favorite facts about chickpeas are that they contain a soluble fiber called raffinose which is fermented in the colon by Bifidobacterium. This breakdown produces Butyrate, a short chain fatty acid which helps reduce inflammation in the colon. Something we could always use help with.
Since I made this the first time it has been requested by my friends and family so much that I thought I would share it with you.
Recipe
Ingredients
- 4 slices of bread I use Ezekiel sprouted bread for this recipe
- ¼ cup extra virgin olive oil
- 2 tbsp rice wine vinegar
- 1 tbsp lime juice
- ½ cup greek yogurt
- ¼ cup sour cream substitute with ¾ vegan mayo or your favorite spread
- 1 8 oz can of chickpeas drained and rinsed
- ½ cup diced red onion
- ½ cup diced carrots
- ½ cup chopped celery
- 2 tbsp diced jalapeno
- ¼ cup scallion
- ¼ cup fresh parsley
- 1 whole garlic clove
- 1 tbsp dijon mustard
- 1 cup arugula
- 1 tbsp Mat Dry Brine
- 1 tbsp Wah Gwan®
Instructions
Turn the broiler on low. Drizzle some olive oil on each slice of bread. Place on a tray in the middle rack and toast on both sides.
Mix the lime juice, yogurt, vinegar and sour cream or vegan spread. Season with a pinch of Dry Brine and set aside. In a bowl, smash chickpeas and stir into the sauce you just made. Add Wah Gwan® and Dry Brine, season to taste.
Place arugula in a bowl and dress with 2 tsp olive oil, a squeeze of lime juice, and a pinch of Mat Dry Brine and set aside.
To assemble the sandwich, rub garlic on 1 side of toast and spread dijon mustard on the other. Next top with chickpea salad and arugula and serve!
