Here’s a heart-healthy, plant-based lunch idea that’s both affordable and simple to prepare:
Chickpea Salad Sandwich
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons vegan mayonnaise or tahini (for creaminess)
- 1 tablespoon Dijon mustard
- 1/4 cup diced celery
- 1/4 cup diced red onion
- 1/4 cup chopped fresh parsley (or cilantro, based on preference)
- Juice of half a lemon
- Salt and pepper to taste
- Whole grain bread
- Lettuce leaves
- Tomato slices
- Cucumber slices (optional)
- Avocado slices (optional for healthy fats)
Instructions:
- In a bowl, mash the chickpeas with a fork or potato masher until they are broken down but still have some texture.
- Add the vegan mayonnaise or tahini, mustard, celery, red onion, parsley, lemon juice, salt, and pepper to the mashed chickpeas. Stir until all ingredients are well combined.
- Taste the chickpea mixture and adjust the seasoning if needed.
- Take two slices of whole grain bread and toast them if desired.
- Spread the chickpea salad onto one slice of bread.
- Add lettuce, tomato, cucumber, and avocado slices on top of the chickpea mixture.
- Top with the other slice of bread, cut in half, and serve.
This meal is rich in fiber from the chickpeas and whole grains, as well as vitamins and minerals from the fresh vegetables. It also contains heart-healthy fats if you choose to add avocado. It’s a balanced meal that supports a healthy diet and can be made in under 15 minutes, perfect for a quick lunch. Enjoy!