High carbQuickVeg-heavy

Smashed Chickpea Sandwich

Crush them roughly; a smooth paste eats badly.

8 min Serves 1

Per serving

776

kcal

32.9 g

protein

102.3 g

carbs

27.9 g

fat

4.2 g protein per 100 kcal · 25.3 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Chickpeas240 g
  • Bread80 g
  • Mayonnaise25 g
  • Spring onion20 g
  • Lettuce (romaine)(optional)30 g
  • Lemon(optional)12 g

Method

  1. 1Crush the drained chickpeas with a fork, leaving plenty whole.
  2. 2Fold through the mayonnaise, onion and lemon, season hard.
  3. 3Pile onto the bread.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Spring onionsShow

Mild and quick. The white part is stronger; the green tops are softer and often scattered over at the end.

  1. Trim off the hairy root and any tired tips of the green.
  2. Line them up together and slice across into thin rings, or slice long thin strips at an angle.
Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Draining safelyShow

A big pan of boiling water is the most dangerous thing in most home kitchens. Go slowly.

  1. Put a colander in the sink BEFORE you pick up the pan.
  2. Use oven gloves or a thick tea towel on both handles. Tip the pan away from you so the steam rises away from your face.
  3. For pasta, scoop out a mugful of the cooking water first — its starch helps the sauce stick.
  4. For tins, press the lid against the food and tip the liquid out over the sink, or use a sieve.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.