Recipes

Chickpea Salad Sandwich With Sweet Apple Slaw

I’m so excited to have worked with Food & Nutrition Magazine to create a quick recipe video tutorial for this recipe. Have a look!

 

As many of you know, I’m a vegetarian. It’s my way of life, and I do it for a multitude of reasons, such as health benefits, the environment and affordability.  I don’t try to push my vegetarian lifestyle onto anyone, but I do think everyone would benefit from skipping the meat one day per week.  That’s why I’m going to try to post more Meatless Monday recipes, like this delicious Chickpea Salad Sandwich With Sweet Apple Slaw.

T H E U L T I M A T E D I N N E R T R E A T

With that being said, all of my recipes are meatless, and I think they are perfect any night of the week.

If you know me and my cooking style, then you know that I create simple, yet delicious, healthy food.  This sandwich is a twist on two classics: tuna salad and cole slaw. This chickpea salad doesn’t contain any mayo, but uses a combo of mashed avocado and cottage cheese to give a delicious creaminess.  The sweet slaw counteracts the tanginess of the chickpea salad and adds a bit of a crunch. The beans, veggies, dairy, oils and fruits makes this sandwich packed with fiber, protein, antioxidants, vitamins, minerals and healthy fats.  Talk about a well balanced lunch! And, as many of my fellow vegetarians know, it’s not always easy to find a good vegetarian sandwich that isn’t just cheese. So, enjoy this for a Meatless Monday lunch or dinner and your health and environment will thank you!Half Chickpea Sandwich

Chickpea Salad Sandwich = a classic #vegetarian twist on tuna salad. High in #protein & fiber! Click To Tweet

Chickpea Salad Sandwich 4

Chickpea Salad Sandwich on Dave's Killer Bread

Servings 3 sandwiches

Ingredients

  • 2 15-ounce can chickpeas
  • 1 teaspoon lemon zest
  • 1/2 cup cottage cheese
  • 1 tablespoon lemon juice
  • 1/2 small white onion diced
  • 1 carrot peeled and diced
  • 1/2 teaspoon salt
  • 1 cup sliced red and green cabbage
  • 1 red apple grated
  • 1/2 cup vegetable oil
  • 1 teaspoon red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 6 slices Dave's Killer Bread

Instructions

  1. In a food processor, combine the chickpeas and lemon zest. Process until mostly smooth, with small chunks.

  2. In a separate bowl, mash the avocado with a fork. Add the cottage cheese and lemon juice, and stir until combined.

  3. Add the carrots, onions, salt and chickpeas to the bowl with the avocado mixture and stir.

  4. In a separate bowl, combine the cabbage and grated red apple. In a small bowl make the dressing by whisking together the oil, vinegar, mustard, and honey. Pour the dressing over the slaw.

  5. Toast the bread, and then assemble the sandwich.  On the bread, layer the spinach or lettuce, chickpea salad and slaw.

Chickpea Salad Sandwich 3

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17 Comments

  • Reply
    nutrisavvysblog
    July 11, 2016 at 12:42 pm

    Yum! I love slaw-filled sandwiches. This looks incredible!!

  • Reply
    shawsimpleswaps
    July 11, 2016 at 1:50 pm

    This looks AMAZING Natalie! Wish I could bite into this with you 🙂 Apple slaw?! Genius!

  • Reply
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    August 15, 2016 at 7:06 am

    […] Chickpea Salad Sandwich by Natalie Rizzo, MS, RD of Nutrition à la Natalie […]

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    August 22, 2016 at 8:00 am

    […] Chickpea Salad Sandwich – Nutrition a la Natalie […]

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    Prep: 11 Make-Ahead Lunches – drjennbowersnutrition
    January 6, 2017 at 8:12 am

    […] Chickpea Salad Sandwich with Sweet Apple Slaw from Natalie Rizzo, RDN, owner of Nutrition a la Natalie […]

  • Reply
    5 Foods To Boost Your Brain Health – Deecarpenter
    November 16, 2017 at 3:53 am

    […] You’ve possible had guacamole or avocado toast, however have you ever ever substituted avocado for mayonnaise? If not, give it a attempt in your normal tuna or Chickpea Salad Sandwich. […]

  • Reply
    5 Foods To Boost Your Brain Health | Fitkonek
    November 16, 2017 at 6:13 am

    […] You’ve probably had guacamole or avocado toast, however have you ever ever substituted avocado for mayonnaise? If not, give it a attempt in your customary tuna or Chickpea Salad Sandwich. […]

  • Reply
    Healthy Lunch Ideas That Aren’t Salad | LiputanKini
    April 12, 2018 at 8:45 am

    […] Natalie Rizzo, MS, RDN, is an athlete and a vegetarian. She admits it’s really hard to find a good meat-free sandwich that isn’t just cheese, lettuce and tomato, which is not just boring but lacks enough protein to keep her full for hours. Rizzo created a chickpea salad that you can make on Sunday and enjoy all week long. It doesn’t contain any mayo, but it subs in a mixture of mashed avocado and cottage cheese so you get healthy fats and a bit more protein. Winner! […]

  • Reply
    Joanne
    April 23, 2018 at 12:01 am

    The recipe looks delicious. However I don’t see carrots in the actual recipe, just the instructions.

    • Reply
      Natalie Rizzo, MS, RD
      April 23, 2018 at 8:28 am

      Ah, you’re so right! Sorry about that. I just updated the recipe to include the carrots in the ingredients.

  • Reply
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    May 1, 2018 at 10:18 pm

    […] you’re extra of a sandwich individual, check out a tuna salad or chickpea salad sandwich, made with cottage cheese, as a substitute of […]

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    Incorporate The Mediterranean Diet Into Every Meal – Deecarpenter
    May 2, 2018 at 12:35 am

    […] you’re extra of a sandwich individual, attempt a tuna salad or chickpea salad sandwich, made with cottage cheese, as an alternative of […]

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    Incorporate The Mediterranean Diet Into Every Meal | Farm Stands
    May 2, 2018 at 10:52 am

    […] you’re extra of a sandwich individual, attempt a tuna salad or chickpea salad sandwich, made with cottage cheese, as a substitute of […]

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    Incorporate The Mediterranean Diet Into Every Meal
    May 2, 2018 at 5:22 pm

    […] you’re extra of a sandwich individual, attempt a tuna salad or chickpea salad sandwich, made with cottage cheese, as an alternative of […]

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    May 3, 2018 at 12:12 pm

    […] you’re extra of a sandwich person, attempt a tuna salad or chickpea salad sandwich, made with cottage cheese, as an alternative of […]

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