Background and History:
The Vegetarian Chickpea Sandwich Filling is a versatile and plant-based alternative that has been embraced by those seeking a protein-packed, meatless sandwich option. Chickpeas, also known as garbanzo beans, have been a staple in Mediterranean and Middle Eastern cuisines for centuries, and this delightful sandwich filling showcases their adaptability in modern vegetarian cuisine.
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup mayonnaise or vegan mayonnaise
- 2 tablespoons Dijon mustard
- 1/4 cup finely diced celery
- 1/4 cup finely diced red onion
- 1/4 cup finely chopped fresh parsley
- Salt and pepper to taste
- Optional additions: diced pickles, lemon juice, or hot sauce for extra flavor
Time: 10 minutes (prep), 0 minutes (cooking)
Cooking Time: 0 minutes
- In a large mixing bowl, use a fork or potato masher to lightly mash the chickpeas. Leave some texture for a satisfying bite.
- Add mayonnaise (or vegan mayonnaise) and Dijon mustard to the mashed chickpeas. Stir well to combine, creating a creamy texture.
- Toss in the diced celery, red onion, and freshly chopped parsley for a delightful crunch and freshness.
- Season your Vegetarian Chickpea Sandwich Filling with salt and pepper to taste. If you desire more flavor, consider adding diced pickles, a squeeze of lemon juice, or a dash of hot sauce.
- Mix all the ingredients together until well combined.
- Serve the filling on your choice of bread or in a lettuce wrap for a lighter option.
Nutrition Facts (per serving, without optional additions):
- Calories: 200
- Protein: 6g
- Fat: 10g
- Carbohydrates: 20g
- Fiber: 6g
- Sugars: 3g
- This filling is incredibly versatile and can be customized with your preferred additions for extra flavor.
- Try using whole-grain bread or wraps for a healthier twist, or opt for gluten-free alternatives if needed.
- Be cautious if you or your guests have allergies to chickpeas or any of the optional additions.
- Check for potential cross-contamination or substitute ingredients as needed for any allergies or dietary restrictions.
Enjoy your homemade Vegetarian Chickpea Sandwich Filling, a meatless and satisfying option for sandwich lovers looking for a protein-rich and flavorful alternative.