Vegetarian Chickpea Sandwich Filling

Vegetarian Chickpea Sandwich Filling

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.

Ingredients:

  • 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

Serves: 4

Time: 10 minutes (prep), 0 minutes (cooking)

Cooking Time: 0 minutes

Instructions:

  • 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

Notes:

  • 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.

Allergy Warning:

  • 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.

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