Chickpea Walnut Sandwich

Get out of your lunchtime rut and make packing lunches more exciting with this Chickpea Walnut Sandwich. 

half of a chickpea walnut sandwich on a cutting board

Ever get in a lunch rut? Need new ideas for packing your kids’ or your own lunch? Are packable noontime options dwindling? Surely you’ve met the ‘What shall I pack for lunch?” question.

sandwich on rye bread with an apple

I always pack my lunch for the next day the night before. If not, I’m typically running out the door and a Siggi’s yogurt, KIND bar, and a piece of fruit are just tossed in my bag on my way out. I don’t mind those “snacky” kind of lunches once in a while, but I’d prefer more of a meal kind of lunch.

chickpea walnut sandwich on rye bread cut in half

Plant-Based Proteins:

This chickpea walnut sandwich is a plant-based tuna/chicken salad makeover. I always try and make sure protein is present at lunchtime to help keep me full through the afternoon. Chickpeas are the perfect pulse for this recipe because the firm texture holds its shape. The addition of the walnuts is key for the crunch factor, while also providing heart-healthy fats.

vegetarian sandwich on a cutting board

Greek yogurt is a great substitute for mayonnaise to trim back on saturated fat and replace it with a boost of protein and calcium instead.

Add to a sandwich, top on a salad, or dip with crackers – this chickpea walnut mixture is versatile to get you out of your lunchtime rut.

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cut in half chickpea sandwich

Chickpea Walnut Sandwich

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Category: sandwich

Ingredients

Scale
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • ⅓ cup chopped walnuts
  • 3 tablespoons plain Greek yogurt
  • ½ teaspoon Dijon mustard
  • 1 tablespoon honey
  • 2 tablespoons scallions, thinly sliced
  • salt and pepper to taste
  • 4 slices whole wheat bread, toasted
  • (Optional) Toppings: lettuce, tomato, onion

Instructions

  1. Add chickpeas to a bowl and lightly mash with a fork. (Not too much. We aren’t making hummus!) Add walnuts, Greek yogurt, Dijon mustard, honey, and scallions and mix together. Season with salt and pepper, to taste.
  2. Add a desired amount of the chickpea mixture to the bread and add desired toppings. Top with the other slice of bread.

Notes

Recipe adapted from Minimalist Baker.

Keywords: sandwich, vegetarian, plant-based

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Back to School Lunch Ideas

Summer is sadly coming to an end. Whether you or your kids are going back to school or you need some new lunch ideas for work, you’ve come to the right place! Packing lunch doesn’t have to be complicated. Keep it simple with healthy ingredients to help power you through the afternoon.
Back to School Lunch Ideas via RDelicious Kitchen @rdkitchen
Even though I am not going back to school, I get inspired to revamp my lunches I bring to work during this time of year. Packing a lunch doesn’t have to be complicated. First off, don’t start from scratch. Leftovers make great lunches! If you are taking the time to prepare dinner at night, make some extra and pack it for the next day. But sometimes when I know I’m not going to have time to cook the next evening and I want to save my leftovers for dinner the next day. So, now what to pack for lunch?
Sandwiches. They are simple, quick, can be prepared the night before, and with the right ingredients, healthy! Use the guide below to help you whip up a delicious sandwich.

Back to School Lunch Ideas via RDelicious Kitchen @rdkitchen
{via Produce for Kids}

Chickpea Walnut Sandwich via RDelicious Kitchen @rdkitchen
Looking to take your sandwich up another notch? Try some of these awesome sandwich (with a few twists) ideas!
Turkey, Avocado, Tomato, and Cilantro Sammie // via Simple Cravings. Real Food.
Chickpea Walnut Sandwich // via RDelicious Kitchen
Healthy Tuna Salad Sandwich // via Fannetastic Food
Apple Cranberry Tuna Salad // via Nutritioulicious
Ham and Cheese Flatbread Panini // via Mom’s Kitchen Handbook
Peanut Butter Banana Sushi // via Nutrition Starring You

Back to School Lunch Ideas via RDelicious Kitchen @rdkitchen{via}

Not into sandwiches? Make a “snacky” kind of lunch with a various food groups. Bento boxes are the “it” thing now. I love these because you can have a little bit of a few items. Holley Grainger is the queen of bento box lunch preparation for her kids.
Be sure to keep food safety in mind when packing your lunch. Learn some food safety tips, here and here.

Back to School Lunch Ideas via RDelicious Kitchen @rdkitchen
{via Produce For Kids}

Produce for Kids has amazing recipes and resources to get everyone to consume more produce in meals and snacks. They are kicking off the school year encouraging everyone to eat a healthier lunch. Take the Power Your Lunchbox Pledge to eat a healthier lunch now through September 23 and get healthy lunchbox ideas, coupons and more! For every pledge taken, $1 will be donated to Feeding America®, providing 11 meals to families in need. By taking the pledge, you’ll also be entered for some awesome giveaways!

In 2015, 10,797 families and classrooms took the pledge and helped us donate nearly 108,000 meals to families in need through Feeding America. Help us provide even more meals this year!
I’m excited to see how much everyone can pledge in 2016! Take the Power Your Lunchbox Pledge HERE.

What are you packing for lunch?

Cheesy Millet with Sautéed Vegetables and Fried Egg

Enjoy for breakfast, lunch or dinner – This Cheesy Millet Sautéed Vegetables and Fried Egg is great at any meal! With whole grains, vegetables, and protein, this dish will keep you satisfied.

Cheesy Millet with Sautéed Vegetables and Fried Egg via RDelicious Kitchen @rdkitchenOn Thursday, I am heading to Maine for the Cabot Fit for the Beach to Beacon 10k race on Saturday. I’ve never been to Maine before and I am super excited to meet up with some blogger friends and make some new ones! I am still in complete shock that I was selected to be part of the Cabot Fit team.

Am I ready for this race? I’m as ready as I can be. Training didn’t necessarily go according to plan, but race day is a whole other ball game that I thrive on. No training run compares to the race day feeling. The positive vibe all around you with everyone cheering you is the absolute best feeling. I have no race time in mind. This is actually the first 10k distance I will be racing at. I have run 5k’s and three half marathons, but no 10k’s just yet. I’m really excited to see how I will do this weekend!

Cheesy Millet with Sautéed Vegetables and Fried Egg via RDelicious Kitchen @rdkitchen
Cabot Fit Team 2015

The team includes:
Anne // fANNEtastic Food
Deanna // Teaspoon of Spice
Whitney // Little Leopard Book
Kita // Pass the Sushi
Kelly // Kelly the Culinarian
Brianne // Cupcakes and Kale Chips
Diane // Cape Fear Nutrition
& Myself!

Cheesy Millet with Sautéed Vegetables and Fried Egg via RDelicious Kitchen @rdkitchenWith Cabot sponsoring this trip, it’s perfect timing to feature this cheesy delicious recipe. I’m obsessed with this recipe creation. Since shooting these photos, I’ve made it an additional 3 times.. not even kidding! It has Cabot cheddar cheese, and a fried egg on top, do you need anything more?

Cheesy Millet with Sautéed Vegetables and Fried Egg via RDelicious Kitchen @rdkitchenHave you ever had millet? It is a whole grain with comparable nutrition facts to quinoa with a good source of protein and fiber. Plus, millet is often a cheaper whole grain variety. With whole grains, vegetables, and protein, this is a well balanced meal that can keep you full and satisfied for hours.

Cheesy Millet with Sautéed Vegetables and Fried Egg via RDelicious Kitchen @rdkitchenEggs are so versatile, and so is this whole meal. It can be enjoyed as a breakfast, lunch, or dinner!
Runny egg for the win! Are you pro runny yolk or go for fully cooked?

Cheesy Millet with Sautéed Vegetables and Fried Egg via RDelicious Kitchen @rdkitchen

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Cheesy Millet with Sautéed Vegetables and Fried Egg

Cheesy Millet with Sautéed Vegetables and Fried Egg

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4 1x

Description

Perfect for breakfast, lunch, or dinner! A mix of whole grains, vegetables, and protein will keep you satisfied!


Ingredients

Scale
  • 1 cup millet
  • 2 cups water
  • 3/4 cup of your favorite Cabot cheddar cheese, shredded
  • 2 tbsp olive oil
  • 1 small red onion, sliced
  • 2 cloves garlic, minced
  • 1 red bell pepper, sliced
  • 1 cup mushrooms, sliced
  • 3 cups baby spinach
  • 4 eggs
  • salt and pepper

Instructions

  1. Bring water to a boil in a medium sized pot. Add millet; cover, reduce heat to low and simmer until water is dissolved, about 20 minutes. Stir in cheddar cheese while hot.
  2. As the millet is cooking, in a large saute pan, heat olive oil over medium heat. Add onion and garlic, saute until onions are translucent. Add peppers and mushrooms, saute for another 2-3 minutes. Add spinach and cook until wilted. Remove vegetables from the pan into a bowl and set aside.
  3. Coat the bottom of the same pan with cooking spray or additional olive oil (if needed). Crack eggs into the pan and cook until edges begin to brown, or until desired doneness.
  4. Layer each plate with cheesy millet, sauteed vegetables, and top with a fried egg. Season with salt and pepper.

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Blood Orange & Freekeh Salad

Tired of boring salads? Spruce up your salad with this Blood Orange & Freekeh Salad recipe.

Blood Orange & Freekeh Salad - Recipe by Julie @ RDelicious Kitchen @rdkitchen

Is anyone else as sick of the snow as much as I am? If you live in the northeast like me, you know what I mean..
Move over Winter, bring on Spring. My warm bowls of soup cravings have past and now my cravings have moved on to fresh colorful salads.
Blood Orange & Freekeh Salad - Recipe by Julie @ RDelicious Kitchen @rdkitchen
I typically always pack a salad for lunch. It’s a sure way I will meet my fruit/veggie quota for the day. Someone I work with noticed my salad routine and asked if I ever got bored of salad every day. Honestly, no! But it’s because I don’t pack a plain ole salad. The key is to pumping it up with various colors, textures, and flavors!

Blood Orange & Freekeh Salad - Recipe by Julie @ RDelicious Kitchen @rdkitchen
I always like to make sure I have a balance of protein, carbohydrates, fats, and plenty of fiber for the salad to keep me full through the afternoon.
Get adventurous! Find foods in your grocery store that you may not always pick up week to week. Blood oranges are fantastic and if you like navel oranges, you’ll definitely enjoy these too!

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Blood Orange & Freekeh Salad with a green napkin

Blood Orange & Freekeh Salad

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4 1x

Description

Tired of boring salads? Spruce up your salad with this Blood Orange & Freekeh Salad recipe.


Ingredients

Scale
  • 1/4 cup freekeh
  • 4 cups arugula
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 1/4 cup unsalted walnuts
  • 1 pint yellow cherry tomatoes, halved
  • 1 blood orange, peeled and segmented
  • 1/4 cup dried pomegranate seeds
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • salt and pepper

Instructions

  1. Cook freekeh according to package directions. Let cool.
  2. In a large bowl, add the arugula. Add the chickpeas, walnuts, cherry tomatoes, blood orange, and dried pomegranates.
  3. Whisk together the olive oil and lemon juice. Season with salt and pepper.
  4. Toss to combine.

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Hearty Vegetable Soup

Nothing is better than coming inside from a cold winter day and warming up with a hearty bowl of soup. Making soup from scratch is by far better than the canned stuff. Canned soups are packed with a ton of sodium. The recommended intake of sodium is < 2,400 mg per day. In some soups thats 75% of your sodium intake right there!
 
Making homemade soup is simple. Plus, if you make a big batch you can freeze half and bring it back out later in the winter season. Stick to the broth based soups with tons of vegetables for fewer calories and for a nutrient dense meal.

Minestrone soup RD1.jpg

Hearty Vegetable Soup

Makes 12 servings

 

Ingredients:
4 strips bacon, diced
3 carrots, peeled and chopped into a small dice
4 celery stalks, chopped into a small dice
5 garlic cloves, finely chopped
2 medium red onions, chopped
Salt and pepper
1 cup cremini mushrooms, sliced
3/4 cup sundried tomatoes, sliced
2 quarts low sodium vegetable stock
2 quarts water
3 cups kale, roughly chopped
1 lb whole-wheat ditalini pasta
1 (15 oz) can chickpeas


Directions:

1. In a large stock pot over add the bacon and cook until crispy. Add the carrots, celery, garlic, and onions to the pot, season with salt and pepper, and cook until the veggies are tender, 7-8 minutes more.

2. Add the mushrooms, sundried tomatoes, and cook for another 2 minutes.

3. Add the stock and water to the pot, and bring up to a boil.

4. Add the kale, pasta, and chickpeas to the soup pot, and cook until the pasta is al dente. Season the soup with salt and pepper to taste.

5. Ladle the soup into shallow bowls.


Minestrone Soup RD2.jpg


Screen shot 2013-12-16 at 11.13.29 PM.png
(nutrition facts based on calorie count)

 

 

Enjoy!