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Meatless Monday: Easy chickpea sandwich spread

Patricia Conte has a background in marketing communications and works as an independent writer. In 2010, she was given the opportunity to combine her love of writing and food when she started as a contributing writer for the Food channel...

Savor the spread!

Easy chickpea sandwich spread is not only super-simple to make, it's also a yummy and healthy Meatless Monday meal. What more could you ask for?

Meatless Monday: Easy chickpea sandwich spread

Tip: If you're up for it, use your favorite sandwich bread and add a variety of ingredients to this sandwich to personalize it. The list is almost endless, but you could try adding some of the following:

  • Cheese
  • Onion slices
  • Avocado slices
  • Shredded carrots
  • Cucumber slices

Snazzy sandwiches

Sandwiches sometimes get a yawn out of people looking for a quick, healthy and tasty meal. But all you need is a little imagination and a few ingredients to make a delicious Meatless Monday meal with easy chickpea sandwich spread.

Take a look at this recipe for black bean veggie burgers with corn salsa >>

Good stuff

Beans, which include chickpeas (or garbanzo beans as they are also called), are recommended for a healthy diet. They are high in fiber, iron and zinc and are a great source of plant protein.

Studies have shown that chickpeas help to regulate blood-sugar levels and to reduce the risk of cardiovascular disease. Sounds like a great meal for a variety of reasons!

Easy chickpea sandwich spread

Serves 4

Ingredients:

  • 1 (15 ounce) can chickpeas (or garbanzo beans), drained and rinsed
  • 1 teaspoon minced garlic
  • 1 teaspoon chopped fresh basil
  • 1 tablespoon Dijon mustard (or to taste)
  • 3 tablespoons mayonnaise (or to taste)
  • 1/4 teaspoon ground cayenne red pepper
  • Salt and fresh ground black pepper to taste
  • Optional sandwich garnishes: onions, lettuce, tomato slices, cheese

Directions:

  1. Add all the ingredients to a food processor and pulse a few times. If you don't have a food processor, first mash the chickpeas in a medium-sized bowl with a fork, then add the remaining ingredients and mix well.
  2. Push the mixture down toward the bottom of the processor with a spatula and pulse a few more times. You want the consistency to be a little chunky.
  3. Serve at room temperature with your favorite sandwich toppings or refrigerate to serve later.

This sandwich is one you'll reach for often!

Try these Meatless Monday recipes using beans

Escarole pizza with white beans and caramelized onions
Pasta e fagioli (pasta and beans)
Meatless green bean recipes

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