Mashed Chickpea Sandwiches Are The Pantry Meal You Should Try

The perfect lunch is packed with flavor but quick to make. Whether you're preparing it in the morning before running out the door or in between Zoom meetings while working from home, no one wants to be stuck preparing their mid-day meal for an hour. That's why the mashed chickpea sandwich is a panty meal you should try. Even if you're not a big garbanzo fan, chances are you have a can of chickpeas gathering dust in your pantry. We often buy them in bulk, and they tend to hang around until a recipe calls for them. But this sandwich makes them the star.

Once you have your chickpeas of choice, whether they be a can of chickpeas that are pre-marinated or ones you took the time to marinate the night before, you can mash them with a fork and add any seasonings you'd like. Then, toast some bread, spread it across, and add some greens. And there you have it: A nutritious and tasty lunch that was created in under five minutes.

There are endless ways to dress up a chickpea sandwich, whether you want to go Mediterranean, Indian, or Mexican. To create a Mediterranean version, consider combining chickpeas with diced red onions, chopped parsley, and a squeeze of lemon juice. Mash the mixture slightly and season with salt, pepper, and olive oil. Spread it on a slice of pita and top with feta cheese and sliced Kalamata olives. To go more Indian, combine mashed chickpeas with curry powder, chopped red onion, diced celery, and a dollop of Greek yogurt or mayo. Spread it on your bread and add some fresh spinach leaves.

If you feel like something spicy, mix your mashed chickpeas with chopped jalapeños, cilantro, lime juice, and a sprinkle of cumin. Top off the sandwich with sliced avocado, diced tomatoes, and shredded cheese. Alternatively, you can make one with Sriracha sauce and lime juice. Have fun experimenting!