Chickpea Mayo Vegan Sandwich

DON’T MISS OUT ON THAT CHICKEN MAYO FLAVOUR!

Tasty and satisfying vegan sandwiches are hard to come by. And, let’s face it, chicken mayo will always be a classic. Here, you can have your favourite snack and eat it too. By mashing the most versatile of all legumes with some vegan mayo and a few other key ingredients, you can easily emulate that flavour profile. Make yourself a chickpea mayo sandwich and get ready to bite into a high-protein alternative that is as delicious as it is guilt-free.

Not only do chickpeas lend themselves to the flavour profile of additives (much like chicken), but they’re chock full of healthy and dense nutrients, keeping you feeling fuller for longer.

Chickpeas are certainly god’s gift to vegans. Not only are they tasty and rich in protein but they’re highly versatile. Taking on the taste and texture you desire, they’re the perfect foil for a plant-based chicken mayo alternative. Wedged between two slices of fresh bread, the chickpea mayo mixture is absolutely delicious. Add your favourite extras, whether it be meted cheese or avocado, or perhaps toast the sandwich to take it over the edge.

• Using canned chickpeas eliminates cooking time
• It also ensures a year-round, easily available ingredient
• Chickpeas are dense and will keep you feeling full for long

CHICKPEA HEALTH BENEFITS

Chickpeas are packed with nutrients! Containing a moderate amount of calories, they’re loaded with healthy carbs, protein and fiber. This plant-based source of protein is ideal for vegans and vegetarians, as it also contains most of the amino acids your body needs. Its denseness will keep you feeling fuller for longer, aiding in weight management and supporting blood sugar control. Furthermore, its fiber content  helps with digestion, to boost nutrient absorption and to keep your gut healthy.

Chickpeas have characteristics which may reduce the risk of several chronic diseases. By simply choosing the mighty legume, a healthier source of protein, one inadvertently selects a low fat, low cholesterol staple. High in magnesium, potassium and soluble fiber, they’re in fact believed to combat “bad” LDL cholesterol, thus deterring the onset of heart disease. It’s other vitamins, minerals and properties are also believed to reduce the risk of diabetes and some forms for cancer.

THE CHICKPEA MAYO MIXTURE

Drain and empty the can of chickpeas into a bowl. Mash them roughly with a fork until they’re broken down but still chunky. Prepare the vegetables by dicing the red onion, cornichons and corn. Here we used a roasted corn on the cob, made the night before, but any type of pre-cooked corn will do. Finely chop the herbs – fresh dill, coriander and any other herbs you desire. Toss the vegetables into the chickpea mixture, along with vegan mayo, honey, mustard and a little bit of lemon juice. Season with salt and pepper, and give it a final good mix.

We made the sandwich with slices of fresh homemade whole wheat bread Healthy Homemade Whole Wheat Bread but it can be made with ciabatta, brown bread rolls or any kind of bread for that matter. Use white toaster loaf to transform into into the most delectable toasted sandwich. 

Once the chickpea mayo mixture is made, it can be used for a multitude of purposes. Stuff it into tortillas (along with vegan cheese) to make quesadillas, or into pastry to make tasty pies. You can even top baked potatoes or a grilled mushroom with the mixture.

ASSEMBLE THAT SANDWICH

Once all elements the are prepared, it’s time to assemble the chickpea mayo sandwich. Take a slice of bread and layer it with fresh spinach and/or lettuce, tomatoes and the chickpea mixture. Season it again if necessary and add a slice of bread to the top. You can also repeat the process to create a double decker sandwich. Feel free to add vegan cheese, avocado or any other other extras.

And that’s it! Your vegan sandwich is prepared and ready to be eaten. Take it a step further by toasting it in a pan. Melted cheese, crispy bread and warmed mixture turns this delectable sandwich into a cheddar melt delight. Finish it off with some fresh herbs, extra seasoning and some tomato chili jam.

Now, you can enjoy that chicken mayo flavour whenever you want. A high-protein alternative that is truly guilt free – both in calories and composition.

Chickpea Mayo Sandwich

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The Zest Kitchen

Category

Sandwiches

Prep Time

15 minutes

Servings: 4

Serving Size: 1 sandwich

Ingredients

• Chickpea mayo filling:
• 1 can chickpeas (250g drained)
• 1/2 cup (60g) cooked corn
• 1/2 (60g) small red onion
• 4-6 cornichons or gherkins
• 1/4 cup (30g) fresh dill
• 1/4 cup (30g) fresh coriander
• 3/4 cup vegan mayo
• 1/2 tbsp honey
• 1/2 tbsp mustard
• 1/2 tbsp lemon juice
• salt and pepper to taste
• 
  
• For the sandwich:
• Prepared chickpea mayo mixture (see above)
• Brown bread slices (2 per portion)
• 1 cup fresh baby spinach
• 10-12 baby tomatoes
• 1 tbsp olive oil
• salt and pepper to taste

Instructions

1. Place the canned chickpeas in a bowl and mash with a fork until it has a chunky consistency (similar to real chicken mayo).
2. Dice the onion and cornichons. Finely chop the dill and coriander. Cut the corn off the cob if necessary.
3. Add the prepared veg (onions, cornichons and corn), as well as the fresh herbs to the mashed chickpea mixture.
4. Add in the vegan mayo, honey, mustard and lemon juice a bit at a time until the desired consistency is reached.
5. Combine well and season to taste with the salt and pepper.
6. Cut and prepare the brown bread slices. These can be fresh or toasted.
7. Layer the chickpea mayo mixture with fresh baby spinach and tomatoes. Vegan cheese and avocado can also be added to the sandwich (optional).
8. Season with salt and pepper, drizzle with olive oil and enjoy!

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https://thezestkitchen.com/chickpea-mayo-sandwich