Monday, September 10, 2012

Super Sandwiches: Curried chickpea sandwich filling

Back to work or back to school? Does your lunchbox need some inspiration? Or are you spending too much money eating out? Here is one quick sandwich filling that is nutritious and delicious and will keep you energized until dinner. The filling isn't too soupy, so it won't make bread mushy.

Curried chickpea sandwich filling

  • 1 16-ounce can garbanzo beans (aka chickpeas), drained and rinsed
  • 1/2 cup shredded carrot
  • 1/4 cup minced onion (green onion or chives would also be good in this filling)
  • 2 tablespoons plain yogurt
  • 2 tablespoons olive oil
  • Juice from 1/2 lemon
  • 1 teaspoon curry powder
  • 1 teaspoon turmeric
  • dash of hot sauce
  • salt and pepper to taste
  1. Drain and rinse chickpeas and toss into a mixing bowl. Add yogurt, lemon juice and olive oil and smash using a potato masher or the back of a mixing spoon
  2. Add diced veggies and seasonings; taste, and see if they are just right. If not, add a bit more!
  3. To serve, tuck into a whole grain pita, wrap in a small, whole grain tortilla, scoop onto a bed of leafy greens or dip into with some whole grain crackers.  
Gather your ingredients
Smash chickpeas with a potato masher
Add seasonings and diced veggies

Do you have a potato masher in your kitchen? It is a handy multi-tasker that can handle smashing white and sweet potatoes, help to whip up some refried beans and the above recipe. Use the link below if your kitchen is missing this handy-dandy tool; it is well reviewed and amazon prime eligible.

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