Garden Vegetable Chickpea Salad Sandwich 🥗🥪

This refreshing and colorful sandwich is perfect for a light lunch or a picnic. Packed with protein-rich chickpeas and a variety of crunchy vegetables, it’s not just tasty but nutritious too! You can customize it with your favorite seasonal vegetables or spreads for a personal touch.

Ingredients

For the salad filling

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 cup diced cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red bell pepper, chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup shredded carrots
• 1/4 cup fresh parsley or cilantro, chopped
• Juice of 1 lemon
• 2 tablespoons tahini (or Greek yogurt for a creamier version)
• 1 tablespoon olive oil
• 1 garlic clove, minced
• Salt and pepper to taste

For the sandwich

• 4 slices of whole grain or sourdough bread
• Lettuce leaves (like arugula or romaine)
• Optional: slices of avocado or pickled jalapeños for added flavor

Instructions

1. In a medium bowl, mash the chickpeas with a fork or potato masher, leaving some chunks for texture.

   🥄 Mashing them a bit will help them bind with the other ingredients, but be careful not to turn them into a paste!

2. Add the diced cucumber, cherry tomatoes, red bell pepper, red onion, shredded carrots, and parsley or cilantro to the bowl.

3. In a small bowl, whisk together the lemon juice, tahini (or yogurt), olive oil, minced garlic, salt, and pepper.

4. Pour the dressing over the chickpea and vegetable mixture and stir until everything is well combined.

5. Toast the bread slices if you prefer a bit of crunch.

6. To assemble the sandwich, layer lettuce leaves on one slice of bread. Spoon generous amounts of the chickpea salad over the lettuce, and top with avocado slices or pickled jalapeños if desired.

7. Place another slice of bread on top to complete your sandwich.

8. Slice in half and serve immediately or wrap it up for a wonderful on-the-go meal!

🥗 Feel free to store any leftover chickpea salad in an airtight container in the fridge for up to 3 days. It makes a great dip for crackers or fresh veggies too!

Variations

• Gluten-free: Use gluten-free bread or lettuce wraps to create a low-carb option.
• Spicy: Add diced jalapeños or a dash of hot sauce to the salad for a kick.
• Herbed: Experiment with different herbs like dill or mint to give it a unique flavor profile.
• Extra protein: Stir in some feta cheese or diced hard-boiled eggs for an added protein boost.

Enjoy this vibrant and satisfying Garden Vegetable Chickpea Salad Sandwich! 🌱🥪