Description
This High Protein Mediterranean Chickpea Salad Sandwich is a nutritious and flavorful vegetarian option perfect for a quick lunch or light dinner. Packed with protein from chickpeas and enhanced with a vibrant mix of Mediterranean spices, fresh herbs, and tangy sun-dried tomatoes, this salad delivers a satisfying texture and bold flavors. Tahini and lemon juice bring creaminess and brightness, while a subtle hint of sweetness from dates balances the spices perfectly. Served on toasted bread with fresh greens, this sandwich is a wholesome, delicious meal that requires no cooking.
Ingredients
Scale
Chickpea Salad
- 15 oz chickpeas (Goya recommended for firm texture)
- 3/4 cup bell pepper, finely diced (1/4-inch pieces)
- 1/4 cup green onions, chopped
- 4 tbsp sun-dried tomatoes, finely chopped
- 2 tbsp olives, chopped
- 1 tbsp dates, minced finely
- 1 tsp oregano
- 1 tsp coriander
- 1 tsp cumin
- 1/2 tsp onion powder
- 1/2 tsp black pepper
- 1 tsp za’atar
- 1/2 tsp red pepper flakes
- 1/2 tsp salt
- 1/2 cup parsley, chopped
- 1/4 cup mint, chopped
- 1.5 tbsp lemon juice
- 3 tbsp tahini (preferably Soom brand)
- 2 tbsp hot water
For Serving
- Bread slices, toasted until golden
- Fresh greens of choice
Instructions
- Prepare the dressing: In a small bowl, combine the tahini with hot water and lemon juice. Stir until the mixture becomes smooth and pourable, adjusting consistency with more water if needed.
- Mix the salad: In a large bowl, mash the chickpeas slightly to achieve a chunky texture. Add finely diced bell pepper, green onions, sun-dried tomatoes, olives, and minced dates. Sprinkle in oregano, coriander, cumin, onion powder, black pepper, za’atar, red pepper flakes, and salt. Mix well to distribute the spices evenly.
- Add fresh herbs and dressing: Fold in chopped parsley and mint to the bowl. Pour the tahini-lemon dressing over the salad and mix thoroughly until all ingredients are well combined and coated with the sauce.
- Assemble the sandwich: Toast the bread slices until golden brown for a sturdier base. Layer a generous amount of the chickpea salad onto one slice, add fresh greens atop the salad, then sandwich with another slice of toasted bread.
- Serve immediately: Slice the sandwich in half if desired and enjoy fresh. This sandwich can also be refrigerated for a few hours, although bread may soften over time.
Notes
- Using firm chickpeas like Goya helps maintain a good texture in the salad.
- Finely chopping sun-dried tomatoes and dates ensures even flavor distribution.
- Adjust spice levels according to your taste, especially red pepper flakes.
- Tahini can be substituted with hummus for a different creamy texture if preferred.
- For a gluten-free option, substitute regular bread with gluten-free bread.
- This salad can also be served as a dip or over greens without bread for a low-carb meal.
