Chopped Sandwich
The Best Chopped Sandwich recipe! 10-minutes to make, healthy, easy, and vegan. Budget-friendly and so delicious. Everyone enjoys this tasty sandwich including kids!
Servings: 3 sandwiches
Calories: 294kcal
Ingredients
- 3 large green lettuce leaves or romaine
- ¾ cup cooked chickpeas or ½ (15-ounce) can, drained and rinsed
- 1 plum tomato or vine tomato
- ¼ cup olive slices or pitted olives
- 2 teaspoons brine from olives
- ¼ red onion
- 3 tablespoons sun-dried tomatoes jarred and preserved in oil
- 2 teaspoons oil from sun-dried tomatoes (optional)
- 1 tablespoon hemp hearts optional
- ⅓ cup hummus
- 1 tablespoon lemon juice or to taste
- 1 teaspoon sriracha or to taste
- 1 teaspoon dried oregano or marjoram
- Salt and freshly ground black pepper to taste
For serving:
- 6 slices whole wheat bread or 3 large flatbreads
Instructions
- Transfer the lettuce, chickpeas, tomato, olives, olive brine, red onion, sun-dried tomatoes, oil (if using), and hemp hearts (if using) to a large cutting board with grooves. Use a large chef’s knife to chop the ingredients until very finely chopped.
- Add the hummus, lemon juice, sriracha, and oregano. Use a bench scraper to combine the ingredients until fully incorporated. Adjust salt, pepper, lemon juice, and sriracha to taste.
- Transfer one-third of the mixed ingredients to one slice of toasted bread or flatbread.
Notes
- Use a low-sodium wholegrain bread for an even healthier chopped salad sandwich. I serve mine with Ezekiel sprouted low-sodium flourless bread.
- If you do not own a large chopping board, or one with grooves around the edges, you may need to make this in batches.
- Use kale instead of lettuce and store for up to 3 days instead.
- Storage: Refrigerate chopped salad sandwich filling in an airtight container for up to 2 days.
Nutrition
Calories: 294kcal | Carbohydrates: 40g | Protein: 14g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 280mg | Potassium: 544mg | Fiber: 9g | Sugar: 6g | Vitamin A: 1390IU | Vitamin C: 10mg | Calcium: 155mg | Iron: 4mg
