Smashed Chickpea Sandwich | Vegan, Gluten-Free, Refined Sugar-Free, Low Fat, Low Sodium


I actually made this with all the remaining ingredients in my kitchen as I had not yet gone to the supermarket to restock. It will now become a staple sandwich in my house as it was just so delicious! Really easy and simple to make and I whipped the whole thing up in under 10 minutes so it’s a really great lunch option or on the go dinner.

Chickpeas are one of my favourite things in the world – I could eat a whole cup of chickpeas, plain, in one sitting. I don’t know what it is about them! I’d choose to include them in any meal over any other bean of legume. Of course, I do switch up the variety to keep my meals interesting but chickpeas are just so fantastic. They are great sources of protein and complex carbs making it a great food to enjoy post work-out. Hummus and carrots anyone?

Also known as Garbanzo beans – 1 cup provides you with 50% of your daily fibre needs! And the fibre found in chickpeas is insoluble fibre which means it makes it all the way to your large intestines before being broken down and converted to short chain fatty acids which fuel your digestive tract and if your digestive tract is healthy and fuelled you can actually decrease your risk of colon cancer! Amazing benefits from one little food source.


1/3 Can Chickpeas
4-5 Cucumber Slices
1 Tbsp Tahini
1/2 Tbsp Minced Garlic
1 Tbsp Balsamic Vinegar
1/2 Lemon
Handful of Arugula
1-2 slices of Toast (I used a GF/Vegan Naan)

Toast your bread and place on a plate. Pour your chickpeas into a bowl and with a fork smash the chickpeas. Spread your tahini on one of the pieces of toast and then add the garlic. Place your cucumber slices and then pour on your smashed chickpeas, top with arugula and then squeeze the juice from your lemon on top. Sprinkle the balsamic vinegar on top as well and then top with your 2nd slice of toast. Serve and enjoy!


xx KTV



  1. November 17, 2014 / 11:30 pm

    Looks perfect! Sometimes the best meals happen when you don’t even plan them to!

    • November 21, 2014 / 6:19 pm

      Isn’t that so true! Thanks so much Janet, enjoy your weekend 🙂

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