Chickpea Sandwich with Arugula
10-minute easy Chickpea Sandwich with Arugula is packed with plant-based protein, healthy, and tasty. Just 8 budget-friendly ingredients.
Servings: 4 servings
Calories: 385kcal
Ingredients
- 1 cup raw cashews or sunflower seeds
- 2 cups basil leaves
- 1 ½ tablespoons mellow miso or white miso
- 2 large cloves garlic
- 2 small lemons juice
- ½ cup water plus more as needed
- 1 (15-ounce) can chickpeas or 1 ½ cups cooked
- 2 tablespoons hemp hearts optional
- 2 cups arugula
- Drizzle of olive oil (optional)
- Drizzle of balsamic vinegar (optional)
- 4 to 8 slices bread
Instructions
- Soak the cashews in hot water to cover in a heat-proof container for at least 15 minutes, or the sunflower seeds for 10 minutes if you do not own a high-speed blender. Drain and set aside.
- Blend: Transfer the cashews, basil, miso, garlic, lemon juice, and water to the canister of a high-speed blender. Blend on high until smooth.
- Mash: Transfer the chickpeas to a large bowl. Add the green sauce and hemp hearts (if using). Mash the chickpeas and mix until the desired texture.
- Optional: Toss the arugula with a drizzle of olive oil, balsamic vinegar, and salt to taste.
- Make sandwiches: Place one-fourth of the mashed chickpea mixture on toasted bread. Top with one-fourth of the arugula. Top with toasted bread or serve open-faced.
Notes
- Add more chickpeas to the sauce as desired.
- Storage: Refrigerate the chickpea sandwich filling in an airtight container for up to 5 days.
Nutrition
Calories: 385kcal | Carbohydrates: 45g | Protein: 18g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 7g | Sodium: 290mg | Potassium: 575mg | Fiber: 10g | Sugar: 8g | Vitamin A: 944IU | Vitamin C: 34mg | Calcium: 154mg | Iron: 6mg
