Healthy & Special Diets > Recipes for Weight Management > Portion Control Recipes > Lunch Recipes with Controlled Portions

Mediterranean Chickpea Salad Sandwich

A flavorful and satisfying vegetarian sandwich option that is perfect for portion control. It's packed with protein, fiber, and healthy fats to keep you full and energized throughout the afternoon.

Prep Time
10 minutes
Cook Time
0 minutes
Servings
1
Ingredients
  • 1/2 cup Canned Chickpeas (drained and rinsed)
  • 1/4 medium Avocado
  • 2 tablespoons Red Onion (finely chopped)
  • 2 tablespoons Celery (finely chopped)
  • 1 tablespoon Lemon Juice
  • 1/2 teaspoon Dijon Mustard
  • 1 tablespoon Fresh Dill (chopped)
  • to taste Salt
  • to taste Black Pepper
  • 2 slices Whole Wheat Bread (thin slices)
  • 1/2 cup Spinach

Mash the Chickpeas

In a medium bowl, mash the chickpeas with a fork until they are mostly broken down but still have some texture. Don't over-mash; you want it to be a chunky salad.

Prepare the Salad

Add the mashed avocado, chopped red onion, and chopped celery to the bowl with the chickpeas. Mix well.

Add the Dressing

Stir in the lemon juice, Dijon mustard, fresh dill, salt, and black pepper. Mix until well combined.

Assemble the Sandwich

Spread the chickpea salad evenly onto one slice of whole wheat bread. Top with spinach and the other slice of bread. Cut in half and serve immediately.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 180-220 kcal<br>Protein: 8-10g<br>Fat: 8-10g<br>Carbohydrates: 20-25g<br>Fiber: 5-7g (These values are estimates and can vary depending on specific ingredients and portion sizes).

Other Important Considerations for Nutrition

This sandwich provides a good balance of protein, healthy fats, and fiber. Use thin slices of whole wheat bread to reduce carbohydrates and calories. You can also add other vegetables such as sprouts or shredded carrots for added nutrients.

← Low-Calorie Overnight Oats with Berries and Chia Seeds Mediterranean Quinoa Salad →

FAQ

  • Can I use Greek yogurt instead of avocado?

    While avocado adds healthy fats and creaminess, you can substitute with plain Greek yogurt for a lower-fat option. Start with 2 tablespoons and adjust to taste.
  • Can I use different herbs?

    Yes, feel free to experiment with different herbs such as parsley, chives, or cilantro.
  • How long will the chickpea salad last in the refrigerator?

    The chickpea salad can be stored in an airtight container in the refrigerator for up to 3 days.