Healthy & Special Diets > High-Protein Recipes > High-Protein Lunches > Chickpea Salad Sandwiches

Mediterranean Chickpea Salad Sandwich

This high-protein chickpea salad sandwich is a healthy and delicious alternative to traditional mayonnaise-based salads. Packed with Mediterranean flavors, it's perfect for a quick and satisfying lunch.

Prep Time
15 minutes
Cook Time
0 minutes
Servings
2
Ingredients
  • 1 can (15 ounces) Chickpeas, drained and rinsed
  • 1/4 Red onion, finely chopped
  • 1/4 cup Kalamata olives, pitted and chopped
  • 2 tablespoons Sun-dried tomatoes, oil-packed, drained and chopped
  • 2 tablespoons Feta cheese, crumbled
  • 2 tablespoons Fresh parsley, chopped
  • 1 tablespoon Lemon juice
  • 1 tablespoon Olive oil
  • 1 clove Garlic, minced
  • To taste Salt and pepper
  • As needed Whole wheat bread or pita pockets

Preparing the Chickpea Salad

Begin by mashing the chickpeas with a fork or potato masher. You can leave some chunks for texture, or mash them completely for a smoother salad. A food processor can also be used, but be careful not to over-process.

Adding the Mediterranean Flavors

In a medium bowl, combine the mashed chickpeas, red onion, Kalamata olives, sun-dried tomatoes, feta cheese, parsley, lemon juice, olive oil, and minced garlic.

Seasoning the Salad

Season the chickpea mixture with salt and pepper to taste. Mix well to ensure all ingredients are evenly distributed.

Assembling the Sandwich

Spread the chickpea salad evenly onto slices of whole wheat bread or stuff it into pita pockets. You can add lettuce, spinach, or sprouts for extra nutrients and crunch.

Nutrition Facts (Estimated per 100g of product)

Calories: Approximately 180 kcal
Protein: Approximately 9g
Fat: Approximately 8g
Carbohydrates: Approximately 20g
Fiber: Approximately 5g

Other Important Considerations for Nutrition

This recipe is a good source of plant-based protein and fiber. To reduce sodium, use low-sodium chickpeas and olives. For a vegan option, omit the feta cheese or use a vegan feta alternative. Adjust the amounts of ingredients to suit your taste preferences.

← Lentil and Quinoa Bowls with Grilled Tofu: A High-Protein Lunch Mediterranean Turkey Meatloaf with Sun-Dried Tomatoes and Olives →

FAQ

  • Can I make this salad ahead of time?

    Yes, the chickpea salad can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days. The flavors will meld together even more over time.
  • Can I add other vegetables to this salad?

    Absolutely! Diced cucumbers, bell peppers, or celery would be great additions.
  • What can I use instead of sun-dried tomatoes?

    If you don't have sun-dried tomatoes, you can use roasted red peppers for a similar flavor.