SMASHED CHICKPEA SANDWICH

Legumes (like Pinto Beans, Black Beans, or Chickpeas) and Whole Intact Grains (like Farro, Wheatberries, and Quinoa) are the primary calorie and protein sources for our world. Let’s make a great Smashed Chickpea  Sandwich😊! Dr John

Makes: 3 to 4 sandwiches

Ingredients:
  • 1 can [15 oz] (or 1 ¾ cup soft, cooked) low- sodium Chickpeas
  • ½ or more Red Bell Pepper- well chopped
  • 1 tsp or more Braggs Sprinkles [or use Dr. John’s Herbs de Provence mix [See in the spice folder; or use ¾ tsp chopped dry rosemary.]
  • 2 to 3 Tbsp well chopped Yellow or Red Onion
  • 2 to 3 Tbsp Follow Your Heart low fat Veganaise, or Vegan Ranch Dressing, or Creamy Cashew Mayo (recipe in the Sauces and Spreads folder)
  • Optional: 1 to 2 tsp hot red pepper sauce
  • Optional: 2 tsp Coconut Aminos or low-sodium Soy Sauce
  • Optional: 1 clove Garlic- minced or ½ tsp pre-minced garlic.
  • 1 1/2 cups well chopped Greens (like Kale, Collards, Mustard, Romaine, Spinach, or mixed)
  • 1 to 3 Tbsp water or fresh chickpea water
  • 6 to 8 slices of fresh op toasted bread- if you are making sandwiches only
  • Whole Grain Bread- sliced, and toasted if you like.
Instructions:
  • In a medium bowl measure all liquid and powdered ingredients and whisk together.
  • Place soft cooked beans on a large plate or in a bowl and mash with a potato masher or the back of a large serving fork. Leave some pieces of chickpeas for texture. Transfer smash to a medium to large size mixing bowl
  • Add chopped red bell peppers and chopped greens to the bean smash, and mix together.
  • Add in the seasoning and liquid and stir in completely.
  • Scoop 1/3 to ½ cup smashed bean spread on 1 slice of bread or toast for each sandwich (if making sandwiches).
  • Place some chopped leafy green veggies on your sandwiches and close them up!
Serving:

Sandwiches You may serve sandwiches with a side salad, stir-fry veggies, and/or hot soup on a cold day.

Salad: Alternatively, you may scoop the Smashed Chickpea Spread over wonderful green salad. Add lightly cooked broccoli, summer squash, and/or or cooked rutabaga in the salad.

Notes:

Spices: You may use any no-salt-added seasoning or spice mix that you like.

Greens: Chopped Kale works well to place on sandwiches made with this spread; however, chopped Arugula, Collard Greens, or Mustard Greens are great as well.

Beans: Cooked Chickpeas are a wonderful smash. You may substitute any soft- cooked beans [like black beans, pintos, or kidney beans] that you desire.