Chickpea and Onion Sandwich
Elevate your lunch game with this satisfying Chickpea and Onion Sandwich, a hearty, plant-based option that’s bursting with flavor and loaded with wholesome ingredients. This recipe combines creamy, mashed chickpeas infused with tahini, lemon juice, and aromatic cumin, layered with sweet, golden caramelized onions, fresh lettuce, and juicy tomato slices for a perfect balance of textures. Nestled between slices of your favorite toasted bread, this sandwich is not only quick and easy to prepare—ready in just 20 minutes—but also packed with protein and nutrients to keep you energized throughout the day. Perfect for a quick lunch, a light dinner, or meal prep, this vegan delight is as versatile as it is delicious. Try it with whole grain or sourdough bread for added depth of flavor!
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Ingredients
- 1 can (15 oz) Canned chickpeas, drained and rinsed
- 1 medium Yellow onion, thinly sliced
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 2 tablespoons Tahini
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.5 teaspoons Ground cumin
- 4 slices Bread of choice (e.g., whole grain, sourdough)
- 2 large Lettuce leaves
- 1 medium Tomato, sliced
Directions
Step 1
Heat 1 tablespoon of olive oil in a skillet over medium heat.
Step 2
Add the sliced onions to the skillet and cook, stirring occasionally, for about 8-10 minutes, or until the onions are caramelized and golden brown. Remove from heat and set aside.
Step 3
In a medium mixing bowl, add the drained and rinsed chickpeas. Lightly mash with a fork or potato masher, leaving some of the chickpeas whole for texture.
Step 4
To the mashed chickpeas, add 1 tablespoon of olive oil, lemon juice, tahini, salt, black pepper, and ground cumin. Mix well to combine.
Step 5
Toast the bread slices if desired.
Step 6
To assemble the sandwich, spread a thick layer of the chickpea mixture on one slice of bread.
Step 7
Top with a portion of the caramelized onions, a lettuce leaf, and tomato slices.
Step 8
Place the second slice of bread on top to complete the sandwich. Repeat for the second serving.
Step 9
Cut the sandwiches in half if desired, and serve immediately.
Nutrition Facts
| Serving size | (927.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1480.2 |
| Total Fat 61.4g | 0% |
| Saturated Fat 9.0g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 3177.3mg | 0% |
| Total Carbohydrate 186.8g | 0% |
| Dietary Fiber 41.3g | 0% |
| Total Sugars 34.6g | |
| Protein 55.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2715.2mg | 0% |
| Iron 10730.5mg | 0% |
| Potassium 1818.1mg | 0% |
Source of Calories