Title: Chick(pea)en Salad Sandwich -- Vegan chickpea chicken salad recipe
Servings 4 | Calories per serving: 675 kcal as a sandwich | 495 kcal when served over lettuce cups
Ingredients
1/2 cup Vegan Mayonnaise (800 kcal, Consider reducing this amount or substituting this for 1 full ripe Avocado [230 kcal])
1 Lemon (just the juice)
1 tablespoon Dijon Mustard
1 tablespoon Poultry Seasoning
2 cups Cooked Chickpeas (drained and rinsed)
2 Large Celery Stalks (thinly sliced)
1/2 cup Red Onion (diced)
2 tablespoons Fresh Parsley (diced)
1 cup Grapes (sliced in half)
1/8 teaspoon Salt (just a pinch)
Black Pepper (to taste)
8 slices 100% Whole Grain Toast
Recipe Instructions
Add the mayo (or avocado), lemon juice, mustard, and poultry seasoning to a large bowl with black pepper, to taste. Whisk until well-combined.
Mash the Chickpeas: Add the chickpeas to the same bowl, then use a potato masher or a fork to mash them to your liking: aim to mash 50-75% of them.
Add the Add-Ins: Toss in the celery, onion, parsley, and grapes. Mix well, then season with additional salt and pepper, if necessary. Serve immediately or refrigerate in a sealed container for up to 7 days.
To assemble each sandwich, lightly toast 2 slices of 100% whole grain bread, and layer each with a piece of lettuce. Place a heaping portion of the chickpea salad onto one slice of bread, then fold the other on top.
Tips:
To lower the Calories:
Option 1: substitute 2 slices of toast (90 kcal per slice,180 kcal total) for lettuce cups or wrap in rice paper (70 kcal total). Reduces this recipe by 110 kcal per serving.
Option 2: Consider reducing the amount of Mayo from 1/2 cup (800 kcal) to 1/4 cup (400 kcal). Reduces this recipe by 100 kcal per serving.
Option 3: Substitute 1 ripe avocado (230 kcal) for the Mayo (800 kcal). This would be 570 kcal less (142 kcal less per serving)
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