One of the things discussed on my Eat Well Live Well course is how to successfully transition to eating a whole-food plant-based diet with minimal pain and maximum pleasure. Change can be challenging but it doesn’t have to be an austere process. One of the most frequent difficulties I hear is “but what do I eat for lunch?”.
If you’re used to making a cheese or ham salad sandwich, or going to your local sandwich shop or deli for chicken or tuna mayo baps, thinking of new and tasty fillings can seem a bit daunting. Of course there’s always hummus – and who doesn’t love hummus? – but not every day!
You could go for the vegan alternative and have fake meats or vegan cheese. But these ultra processed, factory-made products are often full of damaged fats, concentrated proteins and few nourishing nutrients. Maybe ok every now and then, but certainly not a staple and not if you are eating a whole-food plant-based diet to transform a health condition. For that, you need real food that’s had limited processing.
This chickpea sandwich spread is a mix between a tuna mayo alternative and the acidic sandwich spread filling I used to get as a child (did you ever have that? I’m not sure if I ever liked it, but I do have fond memories of it – weird!).
Chickpeas are an awesome source of plant-based protein, fibre, potassium, iron and magnesium (to name a few). They share the fabulousness of all pulses (this blog post tells you more). They also take on other flavours well so can be used for all sorts of recipes. Which is handy as they are also super cheap so good if you are feeding a family on a budget or relying on a student loan to keep you fed and watered.
This filling can be used for sandwiches, baps or wraps. If you are gluten free or avoid bread, then pop it on a baked potato or use as the star of a simple salad. Vary the fresh herbs to whatever you have to hand or the season. Parsley and chives work well as standard flavour. If you use coriander, swap the lemon for lime juice and add a little ginger for an Eastern flavour. Basil or oregano create a more Mediterranean vibe, so swap the spring onion for a little red onion if you have it. Or, if you can’t tolerate onion, just leave it out and try adding a few capers for a more sour taste.
As you can see, this base recipe is so flexible you can create a different combination for every day, or for the season. And as eating and socialising outside are going to be more popular if you want to meet up with friends (due to the pandemic), you might find this recipe features a lot over the next few month. Just adapt it to what you have available and what you like to eat. And enjoy!
Chickpea sandwich spread
- 4 heaped tbsp cooked chickpeas
- 1 lemon, juice only grated rind optional
- 1 teaspoon Dijon mustard or pinch of mustard powder if you can't have vinegar
- water if needed
- 1 medium spring onion finely chopped
- 1 tbsp fresh parsley and chives chopped
- salt and pepper to taste
- 1 teaspoon capers, rinsed and chopped optional
- Place the chickpeas in a bowl with the lemon juice and Dijon. Mash with a fork, adding a little water if it's too dry. You want soft, mushed chickpeas with a little texture and a thick sauce.
- Stir in the spring onion, herbs and seasoning (plus capers if using). Mix together well and taste for flavour - add more seasoning, lemon or Dijon as required.
- Use to filling your bread of choice or as suggested above. Keeps in the fridge for 2 days.