Low Fat Creamy Mashed Chickpea and Veggie Sandwich
Try this Low Fat Creamy Mashed Chickpea and Veggie Sandwich recipe, or contribute your own.
Try this Low Fat Creamy Mashed Chickpea and Veggie Sandwich recipe, or contribute your own.
- toppings (optional):
- • 1 teaspoon garlic powder
- • 1/4 cup plus 2 tablespoons chickpea brine (juice
- • 1 tablespoon apple cider vinegar
- • 1 tablespoon lemon juice
- • 1 can chickpeas (15 oz)
- • 1/2 cup chopped carrots
- • 1/2 cup chopped celery
- • 1/2 cup pumpkin seeds/pepitas
- • 1 tablespoon chopped fresh dill (optional my hubby is not a fan so i leave it out for him)
- • himalayan pink salt and ground black pepper to taste
- • gluten free or sprouted wheat bread
- • sliced cucumber
- • lettuce
- • tomato
- Carbohydrate 0 g
- Cholesterol 0 mg
- Fat 0 g
- Fiber 0 g
- Protein 0 g
- Saturated Fat 0 g
- Serving Size 1 1 cup (0g)
- Sodium 0 mg
- Sugar 0 g
- Trans Fat 0 g
- Calories 0 calories
Step-by-step
- Drain the can of chickpeas, reserving the juice.
- Chop carrots, celery and dill into chunky pieces with a food processor and put into a large bowl.
- Next add the chickpeas into the food processor and pulse until chunky.
- Take out all but ¾ cup and add to the bowl with the veggies and dill.
- Puree the leftover chickpeas into a paste and set aside.
- Add the reserved chickpea brine (you can store the rest for future use), along with the vinegar and lemon juice into a bowl and beat with a stand mixer (with whisk attachment) or beater until it begins to get thick and creamy.
- Add the chickpea paste and continue to beat until it turns into a thick creamy mixture.
- Add the creamy mixture to the bowl with the chickpeas and veggies.
- Add pumpkin seeds, garlic powder, salt and pepper and mix until just combined.
- Serve on bread with cucumbers, tomatoes and lettuce!
A Busy Mom's Secret to a Healthy and Delicious Lunch
Life as a mom is a whirlwind. Between school runs, work deadlines, and keeping the house from completely imploding, finding time to cook healthy, satisfying meals can feel impossible. But I’m here to tell you, it doesn’t have to be! This Low Fat Creamy Mashed Chickpea and Veggie Sandwich is my go-to lunch recipe, and I’m thrilled to share it with you. It’s quick, easy, packed with flavor, and most importantly, it leaves me feeling energized and ready to tackle the rest of my day. Forget those processed lunch meats and soggy salads; this sandwich is a game-changer!
The best part? This recipe is incredibly versatile. I’m always experimenting with different vegetables and toppings, depending on what’s fresh and in season. Sometimes I add spinach, other times it’s bell peppers. One thing’s for sure: the creamy chickpea base is always a hit. It’s surprisingly rich and satisfying, thanks to the clever use of the chickpea brine, which adds a wonderful creaminess without any added fats. I’ve even started making a larger batch on Sundays and keeping it in the fridge for quick weeknight lunches. The kids love it too—I just serve it on their favorite bread and add their preferred veggies. It's a perfect example of how healthy eating doesn't have to be boring or time-consuming.
Why This Sandwich Stands Out
Healthy and Delicious: This sandwich is bursting with flavor and nutrients. The chickpeas provide a great source of protein and fiber, keeping you feeling full and satisfied. The vegetables add essential vitamins and minerals, while the pumpkin seeds offer a healthy dose of omega-3 fatty acids. And the best part? It’s surprisingly low in fat!
Quick and Easy: With minimal chopping and a simple mixing process, this recipe is perfect for busy weeknights or packed lunches. I usually prep the chickpea mixture on the weekend, making weekday lunches a breeze.
Versatile and Customizable: Feel free to experiment with different vegetables, toppings, and bread types. The possibilities are endless! You can add roasted red peppers, avocado, sprouts, or any other vegetables you enjoy. My kids are particularly fond of adding sliced cucumbers and a sprinkle of extra dill.
Budget-Friendly: Chickpeas are an incredibly affordable protein source, making this sandwich a budget-friendly option for families. Plus, you can easily adjust the recipe to use whatever vegetables you have on hand.
Ingredients You'll Need
This recipe is remarkably straightforward, utilizing ingredients you probably already have in your pantry or can easily pick up at the grocery store. The beautiful thing about it is its adaptability; feel free to swap ingredients based on your preferences and what's readily available.
- Chickpeas: The star of the show! One 15-ounce can provides plenty of creamy goodness.
- Vegetables: Carrots, celery, and dill are my go-to choices, but you can easily substitute other vegetables like bell peppers, spinach, or zucchini.
- Pumpkin Seeds: These add a delightful crunch and a boost of healthy fats.
- Spices: Garlic powder, salt, and pepper enhance the flavor profile perfectly.
- Apple Cider Vinegar and Lemon Juice: These provide a tangy kick and help create the creamy texture.
- Bread: Use your favorite kind of bread; I personally prefer gluten-free or sprouted wheat bread.
- Toppings: Cucumber, tomato, and lettuce are classic choices, but you can also add sprouts, avocado, or other fresh veggies.
Beyond the Sandwich
While this recipe is fantastic for sandwiches, the creamy chickpea mixture is incredibly versatile. I've used it as a dip for veggies, as a spread for crackers, and even as a topping for baked potatoes. Its mild flavor and creamy texture make it an excellent base for various culinary creations.
Don’t be afraid to experiment! This recipe provides a solid foundation, allowing you to explore and tailor it to your own preferences and dietary needs. Let your imagination run wild and discover the many delicious variations possible. The only limit is your creativity!
This recipe has become a staple in our household, a testament to its simplicity, deliciousness, and health benefits. I hope it becomes a favorite in yours, too! Happy cooking!
