Easy Plant-Based Chickpea Salad Sandwich
Serves: 2 • Total Time: 10 mins • FODMAP rating: high
Unlock the secret to a delicious and quick plant-based meal with these Chickpea Salad Sandwiches featuring zesty capers! 🌿🥪 Perfect for lunch or dinner, this versatile recipe can be enjoyed as a sandwich or a wrap. Customize the creamy dressing with vegan mayo, cashew yogurt, or hummus (avoid coconut yogurt for best flavor). Ready in minutes, this healthy and flavorful dish is sure to become a favorite! Click for the full recipe and enjoy a wholesome, easy-to-make meal today.
Ingredients
1 (15 oz) can garbanzo beans or chickpeas, drained and rinsed
¼ cup red onions, chopped
1 stalk of celery, chopped
2 teaspoons capers, chopped
¼ cup cashew yogurt, vegan mayo or hummus
1 teaspoon dijon mustard
2 teaspoons white vinegar
salt and pepper to taste
4 slices of bread, preferably whole wheat
Instructions
Chop the red onions, celery and capers.
Drain and rinse the can of chickpeas.
Add them to a bowl and mash with a fork or potato masher.
Then add everything to a bowl (except the bread) and mix well.
Place the mixture on top of whole wheat bread and eat as a closed or open faced sandwich.
*Don’t forget to preload on vegetables before you eat!
*Nut-Free: Use sunflowers instead of cashews for the creamy dressing
*Gluten-Free: Use a preferred gluten-free alternative for the sandwich bread
*FODMAP Swaps: Keep chickpea portions to under ¼ cup and increase as tolerated; check introduction to meal guide for onion substitutions; start with under ⅓ stalk of celery per portion and increase as tolerated; start with 3 tablespoons of cashew cream/yogurt or substitute with sunflower seeds; if using hummus, start with less than 1 tablespoon and increase as tolerated
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