Healthy & Special Diets > Dairy-Free Recipes > Dairy-Free Lunches > Sandwiches without Cheese/Dairy Spreads

Dairy-Free Mediterranean Chickpea Sandwich

A flavorful and healthy dairy-free sandwich packed with Mediterranean flavors. Perfect for a quick and nutritious lunch.

Prep Time
15 minutes
Cook Time
0 minutes
Servings
1
Ingredients
  • 1 can (15 ounces) Canned chickpeas, drained and rinsed
  • 1/4 Red onion, finely chopped
  • 1/4 cup Celery, finely chopped
  • 2 tablespoons Fresh parsley, chopped
  • 2 tablespoons Lemon juice
  • 1 tablespoon Olive oil
  • 1/2 teaspoon Garlic powder
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black pepper
  • 2 tablespoons Dairy-free mayonnaise
  • 2 slices Bread of your choice
  • 5-6 Cucumber slices
  • 2-3 Tomato slices
  • 1 handful Spinach leaves

Prepare the Chickpea Salad

In a medium bowl, mash the chickpeas with a fork until mostly smooth but still slightly chunky. This gives the salad a nice texture. You can also use a food processor, but be careful not to over-process.

Add Vegetables and Seasonings

Add the chopped red onion, celery, and parsley to the mashed chickpeas. Pour in the lemon juice and olive oil. Season with garlic powder, salt, and black pepper. Mix well to combine all the ingredients.

Incorporate Dairy-Free Mayonnaise

Stir in the dairy-free mayonnaise until everything is well combined. Taste and adjust seasonings as needed. You may want to add more lemon juice for extra tang or more salt and pepper to taste.

Assemble the Sandwich

Spread the chickpea salad evenly onto one slice of bread. Layer with cucumber slices, tomato slices, and spinach leaves.

Finish and Serve

Top with the other slice of bread. Cut in half and serve immediately. You can also wrap the sandwich in parchment paper or plastic wrap to take it on the go.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 180-220 kcal, Protein: 7-9g, Carbohydrates: 20-25g, Fat: 8-12g. These values are estimates and may vary based on specific ingredients used.

Other Important Considerations for Nutrition

This sandwich is a good source of plant-based protein and fiber. Using whole-grain bread will further increase the fiber content. Adjust the amount of dairy-free mayonnaise to control the fat content. For a lower sodium option, use low-sodium chickpeas and adjust the added salt accordingly. Remember to consider individual dietary needs and consult with a healthcare professional or registered dietitian for personalized advice.

← Dairy-Free Mango Sticky Rice (Vegan) Dairy-Free Mediterranean Grain Bowl with Avocado Dressing →

FAQ

  • Can I use a different type of bread?

    Yes, you can use any type of bread you prefer, such as gluten-free bread, whole wheat, sourdough, or even pita bread.
  • Can I add other vegetables?

    Absolutely! Feel free to add other vegetables like bell peppers, sprouts, or avocado.
  • Can I make this ahead of time?

    The chickpea salad can be made ahead of time and stored in the refrigerator for up to 3 days. However, it is best to assemble the sandwich just before serving to prevent the bread from getting soggy.