Vegetarian Chickpea Sandwich Filling

Vegetarian Chickpea Sandwich Filling

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Serving
  • 2–4 People

Ingradients

For the Chickpea Mixture:
  • 1 cup cooked or canned chickpeas (drained & rinsed)
  • 2 tbsp mayonnaise or vegan mayo
  • 1 tbsp Dijon mustard or yellow mustard
  • 1 tbsp finely chopped red onion or green onions
  • 1 tbsp finely chopped celery (optional)
  • 1 tsp lemon juice or apple cider vinegar
  • ½ tsp garlic powder or fresh minced garlic
  • Salt and black pepper to taste
  • Optional: turmeric for color, paprika for garnish, or chopped herbs like parsley or dill

Directions

Step 1: Mash the Chickpeas

  • In a medium bowl, mash chickpeas with a fork or potato masher until chunky or smooth (depending on your desired texture).

Step 2: Add Mix-ins

  • Stir in mayo, mustard, onion, celery (if using), lemon juice, garlic powder, salt, and pepper.

Step 3: Taste & Adjust

  • Taste and adjust seasoning if needed. Some people enjoy a dash of hot sauce or extra herbs.

Step 4: Serve

  • Spread generously onto whole grain bread, lettuce wraps, or crackers.
  • Add lettuce, tomato, or cucumber slices for extra crunch.
  • Serve immediately or refrigerate for up to 3 days.

Pros:

  • Healthy & Nutritious: Packed with fiber, plant-based protein, and essential nutrients.
  • No-Cook Recipe: Perfect for summer or busy days.
  • Great for Weight Management: Low in calories and high in fiber for satiety.
  • Customizable: Add avocado, sprouts, or roasted veggies for extra flavor.
  • Perfect for Meal Prep: Keeps well in fridge for 2–3 days.

Cons:

  • May Be Too Dry for Some Palates: Can be remedied by adding more mayo, yogurt, or avocado.
  • May Cause Bloating: Chickpeas can cause gas or bloating in sensitive individuals.
  • Contains Allergens (if using regular mayo): Contains egg unless using vegan mayo.
  • Low in Vitamin B12: Not suitable as a sole protein source without supplementation.
  • Texture Sensitivity: May not appeal to those who dislike “bean-like” textures.

Suitable for Aged People?

Yes, this Vegetarian Chickpea Sandwich Filling is generally suitable for aged individuals due to:

  • Soft Texture , making it easy to chew and swallow.
  • High in Fiber , which supports digestion and gut health.
  • Good Source of Iron & Potassium , important for heart and blood health.
  • Mild Flavor , often appealing to seniors with reduced taste sensitivity.

However:

  • Digestive Sensitivity: May cause bloating or discomfort in seniors with sensitive digestion.
  • Heart Health Considerations: Monitor sodium content if using store-bought mayo or mustard.
  • Tooth Sensitivity: Smooth texture makes it ideal for those with dental issues.

Tip: Add mashed avocado or Greek yogurt for creaminess and added potassium and protein.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with IBS or Digestive Issues: Chickpeas are high-FODMAP and may cause discomfort.
  2. Those on Low-Protein Diets (e.g., kidney disease): High in plant protein unless modified.
  3. Individuals with Legume Allergies: Not safe for those allergic to beans or chickpeas.
  4. Allergy to Egg (if using regular mayo): Use vegan mayo instead.
  5. People with Oral or Swallowing Issues: May need thinner consistency for dysphagia patients.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
120
Total Fat
5g
6%
Saturated Fat
0.5g
3%
Cholesterol
0mg
0%
Sodium
200mg
9%
Total Carbohydrate
12g
4%
Dietary Fiber
3g
11%
Total Sugars
2g
Protein
5g
10%
Vitamin A
40 IU
1%
Vitamin C
3mg
3%
Calcium
40mg
3%
Iron
1mg
6%
Potassium
150mg
4%