This Vegetarian Chickpea Sandwich Filling is a protein-packed, creamy, and flavorful alternative to traditional chicken or tuna salad. Made with mashed chickpeas, crunchy veggies, and a tangy dressing, itβs perfect for sandwiches, wraps, or even as a dip for crackers and veggies.
π Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed π₯«
- 1/4 cup mayonnaise or vegan mayo π₯
- 1 tablespoon Dijon mustard πΏ
- 1 tablespoon lemon juice π
- 1/4 cup celery, finely chopped πΏ
- 1/4 cup red onion, finely chopped π§
- 1 tablespoon fresh parsley or dill, chopped (optional) πΏ
- Salt and pepper, to taste π§
- Optional add-ins: diced pickles, grated carrots, or a pinch of smoked paprika πΆοΈ
π Instructions:
1. Prepare the Chickpeas:
- Mash the chickpeas:
- Place the drained and rinsed chickpeas in a medium-sized mixing bowl. Using a fork or potato masher, mash the chickpeas until they are mostly broken down, leaving a few chunks for texture.
2. Mix the Dressing:
- Combine ingredients:
- Add the mayonnaise, Dijon mustard, lemon juice, celery, red onion, and optional parsley or dill to the mashed chickpeas. Mix well to combine.
- Season:
- Add salt and pepper to taste. Stir in any optional add-ins, such as diced pickles, grated carrots, or smoked paprika, for extra flavor.
3. Serve:
- Serve immediately:
- Spread the chickpea mixture onto bread slices, wraps, or crackers. Add your favorite sandwich toppings, such as lettuce, tomato slices, or avocado, for an extra crunch.
- Store leftovers:
- Store any leftover filling in an airtight container in the refrigerator for up to 3 days.
π½οΈ Tips:
- Make it lighter: Substitute Greek yogurt for some or all of the mayonnaise for a lighter, tangier option.
- Spice it up: Add a dash of hot sauce or a sprinkle of cayenne pepper if you like some heat.
β±οΈ Preparation Time: 10 minutes
β±οΈ Total Time: 10 minutes
π½οΈ Servings: 4 sandwiches
π₯ Calories: Approximately 150-200 kcal per serving
This Vegetarian Chickpea Sandwich Filling is a quick, nutritious, and versatile option for lunch. Itβs packed with plant-based protein and can be easily customized to suit your taste preferences! π₯ͺπ₯πΏ
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