Bored of the same egg salad sandwich but still looking for a simple, protein-packed sandwich option? Try this lentil chickpea salad sandwich!
Loved by both vegetarians and meat eaters, lentils are one of the best all natural meat substitutes. Packed with fiber and protein, lentils also provide several key nutrients to the body. Typically less than a dollar and simple to cook, lentils are a relatively cheap and versatile source of meatless protein.
In just one cup of cooked lentils you will find:
- 230 calories
- 18 grams protein
- 15 grams fiber
- 5 grams sugar
- less than 1 gram of fat
This cooked cup of lentils also contains folate, vitamin B-5 and vitamin B-6, iron, potassium and zinc.
Lentils are combined with chickpeas and plenty of flavorful spices in this recipe to form a hearty lentil chickpea salad. This salad can be enjoyed with crackers, on a bed of lettuce or as a sandwich, as we demonstrate below. When it comes to a filling, protein-rich lunch it doesn’t get much better than this!
Lentil Chickpea Salad Sandwich
Makes 4 Sandwiches
Lentil Chickpea Salad Ingredients:
- 1 cup cooked lentils
- 1 cup chickpeas, drained
- 1 medium carrot, grated
- ¼ cup red onion, diced
- 1 teaspoon dried dill
- ¼ cup plain Greek yogurt
- ½ teaspoon Dijon mustard
- salt and pepper to taste
- hearty wheat bread, toasted if desired
- green leaf lettuce
- red onion, sliced
- cherry tomatoes, sliced in half
- Place chickpea salad ingredients into a food processor. Pulse until mixture breaks down, but don’t process until smooth. Leave some of the chickpeas and lentils chunky to give the salad structure. You can also just mash the mixture with a fork until it reaches the desired consistency.
- To make a sandwich: layer lettuce, red onion, tomatoes and chickpea salad onto hearty wheat bread. Toast bread if desired.
Make this sandwich dairy free by swapping out the Greek yogurt for hummus or a dairy-free substitute!