Go Back
Print
Recipe Image
Nutrition Label
–
+
servings
Smaller
Normal
Larger
Print
Mashed Chickpea Salad Sandwiches with Everything Bagel Seasoning
These sandwiches are so easy! The chickpea salad is a perfect make-ahead option and will keep for several days in the fridge. An excellent, healthy, packable lunch for school or work!
Course
Lunch, sandwiches
Cuisine
American
Prep Time
10
minutes
minutes
Total Time
10
minutes
minutes
Servings
4
Calories
310
kcal
Author
Laura Yautz
Equipment
Measuring Cups and Spoons
Potato Masher
Ingredients
1 ½
cups
Chickpeas
(1 can low or no sodium added chickpeas, drained and rinsed)
¼
cup
diced Red Onion
¼
cup
diced Celery
¼
cup
Unsweetened Cashew Yogurt
(or plain nonfat dairy yogurt)
1
tablespoon
Lemon Juice
2
teaspoon
Everything Bagel Seasoning
8
Slices
Low Sodium Whole Grain Bread
Lettuce, Tomato slices, Onion slices, as desired
Instructions
In a large bowl, lightly smash chickpeas, leaving some whole.
Add diced onion and celery, yogurt, lemon juice, and everything bagel seasoning. Stir to combine.
Assemble sandwiches as you wish, 2 slices of bread per sandwich, with lettuce, onion, and tomatoes.
Nutrition
Serving:
1
sandwich
|
Calories:
310
kcal
|
Carbohydrates:
50
g
|
Protein:
15
g
|
Fat:
5
g
|
Saturated Fat:
1
g
|
Polyunsaturated Fat:
1.9
g
|
Monounsaturated Fat:
0.8
g
|
Sodium:
270
mg
|
Potassium:
400
mg
|
Fiber:
9.4
g
|
Sugar:
6.8
g
|
Vitamin C:
2.4
mg
|
Vitamin K:
10
µg
|
Calcium:
153
mg
|
Iron:
3.6
mg
|
Magnesium:
86
mg