Mashed Chickpea Sandwich

V NF SF

Recipe Nutrition Comment Print
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Description
 This sandwich is like having chunky hummus on bread, and is a lunch favorite of mine. No cooking required, and it comes together in just a few minutes. Use some 100% Whole Wheat Bread or High Protein Flatbread Wrap, and you have a quick and nutritious lunch for the next few days.
Time
Prep Time:
15 minutes

Total Time:
15 minutes
Cost
Total Cost:

Cost per Serving:
$0.77
Ingredients
Serving(s)
Chickpeas
  • 1 medium Onion
  • 15.5oz can Chickpeas, drained and rinsed
  • 1 tbsp Minced garlic
  • 1/4 cup Nonfat cottage cheese
  • 2 tbsp Salsa
  • 1 tbsp Hot sauce
  • 1 tbsp Lemon juice
  • 1 tsp Paprika
  • 1 tsp Cumin, ground
  • 1 tsp Chili powder
Bread
Instructions
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  1. Finely chop the onion. Add to a bowl with rest of ingredients (besides the bread lol)

    2.
  2. Roughly mash with a fork or potato masher

    3.
  3. Form into 3 sandwiches, and wrap in aluminum foil

    4.
Nutrition Facts
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Servings: 3
Calories: 315
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Total Fat: 3.8g (5 %)
 Saturated Fat: 0.5g (2 %)
 Polyunsaturated Fat: 1.5g
 Monounsaturated Fat: 0.6g
Cholesterol: 1mg (0 %)
Sodium: 788mg (34 %)
Total Carbohydrate: 55.3g (20 %)
 Fiber: 11.1g (40 %)
 Net Carbs: 44.2g
 Total Sugar: 6.4g
  Added Sugar: 0.0g (0%)
Protein: 19.4g (39 %)
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Vitamin B12: 0.09mcg (4 %)
Vitamin D: 0mcg (0 %)
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Calcium: 92mg (7 %)
Iron: 3.21mg (18 %)
Magnesium: 85mg (20 %)
Potassium: 362mg (8 %)
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Glycemic Index:
44.4

Glycemic Load:
17.1


Sources of Inspiration
https://www.youtube.com/watch?v=XnSdNMsmbEk