Vegan Chickpea Salad Sandwich - Quick & Delicious!
Serves: 2 • Total Time: 10 mins • FODMAP rating: high
Try this easy and flavorful Vegan Chickpea Salad Sandwich! Featuring mashed chickpeas, crunchy veggies, and a tangy dressing, it's perfect for a wholesome lunch. Made with simple ingredients like red onions, celery, and capers, and dressed with vegan mayo or cashew yogurt. Ready in minutes and perfect for meal prep!
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
1.Chop the red onions, celery and capers.
2.Drain and rinse the can of chickpeas.
3.Add them to a bowl and mash with a fork or potato masher.
4.Then add everything to a bowl (except the bread) and mix well.
5.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 β
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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