Chickpea Feta Salad Sandwich
An easy and nutritious, tasty and satisfying lunch. Semi-smashed chickpeas are mixed with tangy feta cheese, crunchy veg, garlic and herbs, plus a little creaminess from mayo or yogurt, to create a sandwich filling that's both healthy and delicious.
It's recommended that you read the blog post for extra tips before starting the recipe.
Ingredients
- 2 slices good quality wholegrain bread (see Recipe Notes)
- shredded lettuce, kale, rocket or other greens
- sliced tomatoes
For the chickpea feta salad
- 80 g cooked chickpeas (approx. ⅓ of a standard tin, drained)
- 30 - 40 g feta cheese
- ½ medium carrot (grated or julienned)
- ¼ medium red onion (finely chopped)
- 1 stalk celery (finely chopped)
- 1 small handful parsley leaves, finely chopped (or chopped dill/chives)
- 1 rounded dsp mayonnaise (can be replaced or combined with thick yogurt OR a drizzle of olive oil)
- ½ - 1 tsp garlic granules (can be replaced with 1 small garlic clove, finely chopped or grated)
- 1 tsp dried dill (optional)
- salt and pepper (to taste)
Instructions
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Put the chickpeas, feta, prepared vegetables and parsley into a bowl.
Mix with a fork, crushing the chickpeas and feta as you go. Filling is nicest if some whole chickpeas remain.
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Add the mayonnaise (and/or yogurt OR olive oil) plus the garlic, dried dill if using, and a generous grind of pepper.
Stir until thoroughly combined, then taste and add salt if necessary and more garlic and pepper if liked.
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Cut the slices of bread in half to give you 4 pieces.
Spread the filling generously over 2 pieces of the bread, then add the sliced tomatoes and greens, seasoning them with a little salt and pepper if liked.
Top with the remaining pieces of bread and serve.
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Leftover filling can be covered and stored in the fridge for 1 day.
Recipe Notes
I love this chickpea and feta filling on my homemade Multigrain Seeded Bread but Light Rye Bread or Oatmeal Bread would be good too.