Tag Archives: vegetarian sandwich

Finances, Healthy, Less than 5, Main Dishes, Salads, Vegan, Vegetarian

Simple Chickpea Salad

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Do you struggle with what to bring for lunch to work, or to eat at home, or to send with the kiddos?

Trying to incorporate more healthy food into your diet, like plant based recipes and legumes?

Need a new flavor combo after years of tuna salad sandwiches and chicken salad sandwiches?

Tired of spending $6 or more on lunch every day?

Have I got the solution for you!

Meet the magical, miracle, chickpea salad.

I cannot believe I went 3 decades without knowing what chickpea salad is, or ever eating it! This stuff is so delicious! It is:

  • salty
  • crunchy
  • creamy but with a bit of texture
  • filling – no more 3pm tummy grumbles
  • super simple to make
  • cheap af
  • ridiculously healthy for you
  • everything I’m looking for in a brown bag lunch

The cheapest option is to buy dried chickpeas and cook them yourself. Just put 1/2 pound in a bowl and cover with water. (LOTS of water, these babies plump up like nobody’s business).

After 6-8-12 hours, drain and either simmer on the stove for 4 hours or so, or put in a crock pot on low for 6-8 hours.

That’s it! Then you can store them in the fridge or freezer for whatever and whenever.

You can also totally use cans, no judgment here. Not everyone has time for that, or remembers to soak the night before, or has space on the counter or a crock pot in your house. Just drain and rinse.

However you do it, just get yourself about a cup of chickpeas, and get ready to make some magic happen.

chickpea salad sandwich ingredients

This simple base recipe makes enough for 2 good sized sandwiches or wraps, but I recommend double or tripling! And below I’ll add some ideas on how to further customize it to whatever flavor combo you’re feeling.

Ingredients:

  • 1 heaping cup cooked chickpeas, or 1/2 can drained
  • 1 small-medium pickle, chopped (or 1 tbsp relish)
  • 1/4 red onion, diced small
  • 1 tbsp mustard of your choice
  • Optional: 1 tbsp Greek yogurt
  • Optional: Green onion or celery, diced

Step 1: Soak your beans ~8 hours and cook until soft, or open and drain the can. Put about 1 heaping cup in a bowl and mash with a fork or potato masher. You want it mostly crushed but with some small pieces left for texture.

chickpea salad mixing

Step 2: Add your other fillings, and mix well.

Layer on bread, in a wrap, or on top of a mixed greens salad. Put inside or on top of biscuit mix and make puffs. I haven’t tried it yet with pasta to see if it can sub as tuna noodle salad, but if you have please report back!

 

If you want it extra salty:

  • Add 1 tbsp capers
  • Layer on seaweed (nori) sheets between the salad and the bread
  • Sprinkle with sea salt or garlic salt
  • Add a tbsp powdered kelp

If you want it extra crunchy:

  • Add a few tbsp chopped cucumber
  • Add a few tbsp sliced radish
  • Add a few tbsp diced celery ribs
  • Sprinkle in some slivered almonds or walnuts

If you want it to be creamier:

  • Add 1-2 tbsp plain Greek yogurt
  • Add 1-2 tbsp thick coconut milk cream (the top part when you open a can of cold coconut milk)
  • Add 1-2 tbsp cashew cream

If you want it a little bit spicy:

  • Add chopped jalapeno or green chilies
  • Drizzle on a tsp or 2 of hot sauce
  • Sprinkle a little cayenne on top
  • Add a tbsp horseradish or wasabi
Healthy, Main Dishes, Vegan, Vegetarian

Vegan Banh Mi Bonanza

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If you love veggies or are looking for a way to get more into your diet, this is a perfect solution. Unlike a typical sandwich containing nitrate-laced and high-sodium sliced deli “meats”, this is a fabulously healthy way to satisfy the most hard-core sandwich craving while doing your body a favor!

Bánh mì is a Vietnamese word for ‘bread’, which was imported by the French during its colonial period. The banh mi is different from the traditional French baguette in that is it made with rice flour as well as wheat flour, typically has a thinner crust, and is ‘airier’ or ‘lighter’. Typically the fillings included meats of all kinds, like pork belly, sausage, pate, pork floss (what even is that?), grilled chicken, canned sardines, meatballs, head cheese, fried eggs, or tofu.

Accompanying vegetables typically include fresh cucumber slices, cilantro (leaves of the coriander plant) and pickled carrots and daikon in shredded form. Common condiments include spicy chili sauce, sliced chilis, mayonnaise, and cheese.

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This particular creation was made using the veggies I most enjoy, and had available. I encourage you to do the same, but also try some new things. If you’ve never had sprouts, give it a shot. Try making your own hummus, it’s super easy! Hummus is also a great way to add extra bulk and protein to vegan meals.

Ingredients:

  • 1 large soft hoagie bun
  • 1 small zucchini
  • 1 large beet
  • 1/4 cup sprouts
  • 1/2 avocado
  • 2 tbsp hummus (try black bean hummus!)
  • 1-2 romaine leaves and/or spinach
  • 2 tbsp red wine vinegar
  • 1 tbsp olive oil
  • salt & pepper to taste

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Step 1: In a frying pan, cook thin slices of zucchini until golden brown on both sides, about 3 minutes per side. (Grilling would also work. Other veggies you could use include: onions, mushrooms, bell peppers, hot peppers, eggplant, carrot).

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Step 2: On one piece of bread, spread your hummus. (Guacamole would also be delish here). On the other slice, drizzle the olive oil and vinegar, and sprinkle with salt & pepper.

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Step 3: Layer all the veggies onto the bread. I roasted my beet in the oven at 350 for 45 minutes then peeled it. You can do this ahead of time, or use canned & drained beets to save time.

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Here it is with the sprouts & sliced avocado. Then just try to mush the two halves together without losing most of the fillings.

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And there you have it! This gigantic, delicious beast tasted AMAZING and kept me full for hours. You would be surprised how easy to put together these are once you have whatever ingredients you want to use, and just how dang tasty they are. For more info and recipe ideas, check out VietWorldKitchen.