Chickpea Salad Sandwich Filling

Published by

Jasmine

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Today I’m sharing one of my go-to summer recipes for picnics or even weekday lunch meal prep. It’s a healthy high-protein and high-fibre sandwich option that’s quick and easy to make, tastes fresh and has the perfect amount of crunch!

INGREDIENTS

Chickpeas (canned or jarred)

Cottage cheese (make it plant-based by using unsweetened, high-protein vegan yoghurt)

Cucumber

Celery

Radishes

Garlic

Red onion

Spring onions

Lemon juice

Tahini

Chives

Dill

TIPS & NOTES

This is a simple recipe but I have a few tips. Firstly; I like to blend up the cottage cheese to create a creamy texture, but if you’re in a rush or don’t have a blender then you can skip this step. I also recommend, when you’re mashing the chickpeas; don’t smush them up too much (we don’t want them to be pulped) and it’s fine to keep some whole.

Just a tip on the serving suggestion; this filling (when split into 3 portions) contains approximately 6.5g of fibre and 14.5g of protein. I just plugged my own homemade seeded sourdough (made with a mix of white bread flour, whole wheat and rye) into an app and each slice contains around 9g of protein and 4.5g of fibre. This gives you a total of 32.5g of protein and 15.5g of fibre per sandwich that’s all natural and with very little saturated fat. I also like to include salad leaves (this is a mix of rocket and watercress) in the sandwich for some added micronutrients. It’s seriously filling too – I often eat half of this then come back to the other half 30 minutes later! If you’re tracking calories, this contains 600-650 – which is slightly higher than other meals in my Weight Loss Friendly section, but sometimes eating a little more at lunch can help keep afternoon snacking at bay (and this is seriously satiating).

Chickpea Salad Sandwich Filling

  • Servings: 3
  • Difficulty: Easy
  • Print

A prep-friendly sandwich filling that’s fresh, tasty and healthy

No special equipment (though a blender is recommended) or advance prep needed


Ingredients

  • 15g of tahini
  • Juice of 1/2 a lemon
  • 1 clove of garlic (finely chopped, grated or minced)
  • 200g of cottage cheese
  • 1 can (400g) of chickpeas (drained and rinsed)
  • 6 radishes (top, tail and cut into slices, then cut the slices into quarters)
  • 1/2 a medium cucumber (c.150g) (cut into chunks)
  • 2 spring onions (sliced)
  • 1/2 a small red onion (finely diced)
  • 1 stick of celery (cut into chunks)
  • A handful (c. 6 sprigs) of chives (finely sliced)
  • A small handful (c. 3g) of dill (large stems removed and roughly chopped)
  • Salt and pepper to taste


Directions

  1. Optional: blend the cottage cheese into a creamy consistency
  2. On a chopping board, lightly mash the chickpeas with a potato masher or the back of a fork (do not turn into a mush, keep some of the texture)
  3. Add the lemon juice, tahini and garlic to a bowl and whisk together before adding the cottage cheese and seasoning with salt and pepper
  4. Add half of the chickpeas, the radish, celery, spring onions, cucumber, red onion, dill and chives, season with salt and pepper
  5. Add the rest of the chickpeas, season again and mix everything together
  6. Serve on seeded wholewheat bread with salad leaves

Let me know if you try my chickpea salad sandwich filling!

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