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
  • Yield: 2 1x
  • Category: sandwich

Scale

Ingredients

  • 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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The Ultimate PB&J

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

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Ingredients

  • 2 slices whole grain bread, lightly toasted
  • 2 tablespoons natural peanut butter
  • 1 teaspoon cinnamon
  • 1 teaspoon chia seeds
  • 1 teaspoon coconut oil
  • 1 banana, sliced in half lengthwise
  • 2 strawberries, sliced
  • 1 tablespoon peanuts, chopped

Instructions

  1. In a small bowl, stir together the peanut butter, cinnamon, and chia seeds. Set aside.
  2. In a small pan over medium heat, melt the coconut oil. Place bananas in pan and cook until golden brown.
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RDelicious Kitchen - Julie Harrington Consulting LLC - @rdkitchen
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bacon, avocado, lettuce, tomato, sandwich on whole wheat bread

B.A.L.T. – Bacon, Avocado, Lettuce, Tomato Sandwich

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 10 mins
  • Total Time: 10 mins
  • Yield: 1 1x

Scale

Ingredients

  • 2 slices whole grain bread, toasted
  • 1 tablespoon sea salt and cracked pepper Sabra spread
  • 2 slices pork shoulder bacon, cooked
  • 1/4 avocado, sliced
  • 1/4 cup lettuce
  • 12 slices tomato

Instructions

  1. Prepare all of your ingredients.
  2. Spread Sabra spread on one slice of bread. Layer bacon, avocado, lettuce, and tomato. Top with remaining slice of bread. Enjoy!

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Avocados RD .jpg

grilled cheese RD3.jpg

 

Ultimate Chicken Avocado Grilled Cheese
Makes 1 sandwich

 

Ingredients:
2 slices whole wheat bread
2 ounces cooked chicken breast, shredded
1 oz part skim mozzarella cheese, shredded
2 slices of tomato
1/4 avocado
1 tbsp light ranch dressing

Directions:
1. Lightly toast the bread. (This is my secret for a perfectly crisp grilled cheese without using butter on the bread. Helps cut back on saturated fat.)
2. Mash the avocado with the ranch dressing.
3. Put a pan over medium heat. Layer the avocado and ranch mixture, tomato, chicken, and cheese between the bread.
4. Place the grilled cheese in the pan and push down on one side with a spatula.
5. Cook until each side is golden brown and the cheese has melted.
grilled cheese RD1.jpg
grilled cheese RD2.jpg

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(nutrition facts based on using myfitnesspal)
 

 

Enjoy!

 

Check out all the other Recipe Reduxers recipe contest submissions on the link below.