smash
smash

Vegan Chickpea Smash Sandwich

Packed with plant protein, fibre and flavour, you can also make this mix and have it with salad or thrown into a stew/soup or in a sandwich. Sandwiches are often demonised as high carb options, but opting for rye gives you a heap of fibre and can keep you energised and full. This recipe is dairy free, and suitable for both Vegetarians and Vegans.

Ingredients

  • n a large bowl, add the drained chickpeas and smash with a fork or masher – it should be the consistency of lumpy hummus.
  • Mix in the chopped red onion, capers, mustard, yoghurt, black pepper, salt and a sprinkle of paprika. And there you have your chickpea smash.
  • Prepare the sandwich – toast some rye/pumpernickel bread and layer with some chopped cabbage, rocket, tomatoes (or any veg you have lying around) and lather on the chickpea smash.
  • Enjoy as an open faced sandwich or double top with two slices.

Method

  • 1 x can of rinsed chickpeas – BPA free ideally
  • 1/4 of a chopped red onion
  • 1 tbsp of capers
  • 1 tbsp mustard
  • 1 tbsp of yoghurt (plant based if dairy free/vegan)
  • Black pepper
  • Sea Salt
  • Ground Paprika
  • Rye/Pumpernickel bread
  • Chopped cabbage, salad, tomatoes etc

Please note, Clarissa Lenherr Nutrition Limited uses affiliate links. If you buy something using these links, we may earn an affiliate commission, at no additional cost to you.

Leave a Comment





Hi there

cl

I’m Clarissa, a registered nutritionist (mBANT) and workplace wellness expert. In my practice, I have helped hundreds of clients reach optimal health through creating sustainable, effective habits and dietary adjustments. My aim is to empower people with the skills, tools and knowledge to take their health into their own hands and feel the happiest, healthiest versions of themselves. Featured in The Daily Mail, Women’s Health, The Telegraph, and more.

FOLLOW ME

Courses

Diets

FREE GUT HAPPY EBOOK

Sign up for my exclusive 'Happy Gut Health' Ebook with recipes, expert advice and latest news.