Chickpea Open Sandwich

This chickpea open sandwich is another easy recipe from the Eat, Move, Live blog – with no cooking! I love to eat this as a snack or a light lunch – especially as the days get longer. I’ve also tried it with lentils which work well – adding a squeeze of lemon juice helps lift the flavour of the lentils if you use them. 

Chickpea open sandwich – healthy and no cooking! 

Chickpeas are a great source of fibre, protein, folic acid, and manganese. They are also an excellent source of molybdenum which is part of several enzymes including those involved in alcohol detoxification. Getting enough fibre in the daily diet can be hard. There are 2 types of fibre – soluble and insoluble. Soluble fibre is found in oat barn, nuts, lentils, peas and some fruits and vegetable. Insoluble fibre is found in whole grains, wheat bran and vegetables. 

Why we need fibre

Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Choosing foods with fibre make us feel full for longer and also can help digestion and prevent constipation.

With the mango chutney and yoghurt in the dressing, it has an Indian feel and would be great as a side dish to protein such as fish or chicken if you were looking for something more substantial. This recipe serves 2

Ingredients

• I tin of chickpeas, drained and rinsed
• 50 grams of plain, low-fat yoghurt
• 1 tsp of mild curry powder
• 1 tbsp of mango chutney
• Juice of half lemon – plus more to taste should you wish
• A handful of sultanas
• A handful of chopped coriander
• Slice of bread, toasted – I used sourdough 

If you wanted a bit more crunchy adding some nuts eg walnuts would be great! 

Method 

1. Put the yoghurt, chutney, curry powder and chickpeas in a bowl. Mix and add the sultanas, lemon juice and coriander. Season with salt and pepper to taste
2. Toast the bread, and put some salad leaves on top before adding some of the chickpea salad. 
3. Serve with extra lemon juice for extra tang and enjoy