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Chickpeas are underrated! It’s perfect to use in… any dish really, to get some more protein. You can bake them in a lot of spices, mash them into a spread, or just add them as they are to any stew. Or, you can use them in your sandwich!
Here’s 15 recipes using chickpeas in sandwiches from the Food Monster App to give you a healthy, high-protein and delicious lunch alternative.
1. High-Protein Curry Chickpea Sandwich 
A sandwich packed with protein and flavors! This High-Protein Curry Chickpea Sandwich has mashed chickpeas mixed with a fragrant spice blend. You don’t need more than 10 minutes to make this sandwich, and you’re good to go with the perfect lunch!
2. Coronation Chickpea Sandwiches 
This is a vegan twist on the regular sandwich, filled with mashed chickpeas in slices of crusty, freshly-baked sourdough! Add some greens together with the spices chickpea mix. Healthy, filling, and flavorful!
3. Mediterranean Smashed Chickpea Sandwich 
This sandwich has a lot of Mediterranean flavors, to make it unique and interesting! It’s light but hearty, filled with protein and iron, and super easy to make, so no excuse not to make this Mediterranean Smashed Chickpea Sandwich!
4. Simple Turmeric Chickpea Sandwich 
Make a bunch of this Simple Turmeric Chickpea Sandwich, and you’ll have lunch for the whole week! It’s filled with proteins from the chickpeas, and you can add different greens and veggies – whatever you prefer!
5. Super Fast Chickpea Sandwich 
When you’re short on time and want something that doesn’t is a hassle to make and also is super delicious – we got you covered! Try this filling and Super Fast Chickpea Sandwich, you’re gonna love it!
6. Spicy Roasted Chickpea Spread Sandwich 
The chickpeas in this sandwich are seasoned with cayenne and lemon and blended with sundried tomatoes for some different flavors. Try this Spicy Roasted Chickpea Spread Sandwich for a different take on the regular sandwich!
7. Chickpea Tuna Salad Sandwich 
You only need 10 simple ingredients to make this Chickpea Tuna Salad Sandwich! If you used to love tuna, you are gonna love this vegan take on it! It’s also completely gluten-free and oil-free.
8. Cranberry Chickpea Salad Sandwich 
Cranberries, celery, pecans, and capers create plenty of salty and sweet flavors, also a really great texture to this Cranberry Chickpea Salad Sandwich! Layer the filling in a bread of your choice, and enjoy yourself!
9. Chickpea ‘Tuna’ Fish Sandwich 
This sandwich is a ‘mock sandwich’ of the popular tuna sandwich, a totally vegan version – and so much better than the original! Make this Chickpea ‘Tuna’ Fish Sandwich for your friends, they’re gonna love it.
10. Doubles: Fried Flatbread Sandwich With Chickpea Curry 
A really good street-food inspired dish! These Doubles: Fried Flatbread Sandwich With Chickpea Curry are truly divine, and the homemade flatbread is filled with curry-spiced chickpeas. It’s perfect to add some cucumber, tamarind, or mango chutney to make it like the original!
11. Chickpea Salad Sandwich Deluxe
In this Chickpea Salad Sandwich Deluxe, the chickpeas are mashed with crispy cabbage, creamy avocado, tangy red onion and chives, umami capers, as well as spices. You can choose to add it in a sandwich, a wrap, or whatever you’d prefer, along with a good salad of your choice!
12. Chickpea ‘Tuna’ Salad Sandwich 
The chickpeas in this recipe are mixed with seaweed flakes to give them flavors from the sea. Extra flavorful, extra creamy, extra yummy, this Chickpea ‘Tuna’ Salad Sandwich is really addictive!
13. Chickpea Tuna Melt Sandwich 
A really simple and delicious meal you’ll whip together in no time! This Chickpea Tuna Melt Sandwich might be your new to-go favorite, with the most flavorful chickpea tuna melt and vegan tuna melt served on sliced bread.
14. Tomato Baked Chickpeas Over Avocado Toast 
The chickpeas are baked in tomato sauce and topped with creamy ricotta in this Tomato Baked Chickpeas Over Avocado Toast recipe! The toast will soak up all the delicious flavors from the chickpea mix, and topped with some avocado you’ll get the perfect combination of crispy and creamy!
15. Moroccan Chickpea Wraps 
You can easily make these wraps yourself, it’s simple and so much more delicious than store-bought! These Moroccan Chickpea Wraps are filled with a spicy Cajun hummus spread and loaded with veggies. Healthy, high-protein, and perfect for lunch!
Lover of chickpeas? Check out these 10 Ways to Use Chickpeas to Make Flavorful, Zesty Snacks and Dishes from the Food Monster App!
Learn How to Cook Plant-Based Meals at Home
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.
See also Sautéing Vegetables with Olive Oil and Garlic, A Step-by-Step Guide to Perfect Sautéed Veggies Every TimeAs an expert chef and recipe developer, I can provide a detailed guide on how to sauté vegetables without adding water or liquid. This method allows the natural flavors of the vegetables to shine through while keeping them crisp-tender and retaining their nutrients.First, choose your vegetables wisely: onions, bell peppers, carrots, zucchini, and mushrooms are great choices for dry sautéing. Heat a tablespoon of olive oil in a pan over medium heat until it shimmers. Add minced garlic cloves and cook until fragrant but not browned. Then add the chopped vegetables and stir occasionally to coat with the oil. Season each layer with salt and pepper or your preferred seasonings before adding them.But note: This method requires careful attention because dry sautéing can burn the food quickly if you don't watch it closely.# Sautéing Vegetables Without Water Or Liquid? Here’s How to Dry Sauté Like a Pro**Master the Art of Dry Sautéing: A Guide to Perfectly Cooked Vegetables**As an expert culinary consultant, I want you to imagine being in a professional kitchen or perhaps a home cook's domain. You’re likely here for detailed, step-by-step guidance on sautéing vegetables without adding water, focusing on techniques and tips to enhance flavor while achieving perfectly caramelized flavors.**Step 1: Prep Your Vegetables**- Choose fresh, firm produce if possible.- Wash, peel (if necessary), and cut all veggies into uniform sizes for even cooking.- Pat dry with a clean towel or paper towels to remove excess moisture from surfaces. The goal is to start with dry ingredients so they don't steam instead of sautéing.**Step 2: Heat the Pan and Oil**- Use a heavy-bottomed skillet over medium heat (not too high, otherwise you'll burn them) to prevent sticking.- Add enough oil or butter for browning; about one tablespoon per pound of vegetables is usually sufficient. Ensure it coats the bottom but don't overwhelm.**Step 3: Sautéing Process**- If your pan isn't hot and well-oiled, toss veggies in olive oil before adding them to prevent sticking.- Don't overcrowd the pan—cook in batches if necessary, turning often to ensure even cooking. - Cook until they soften just enough or become tender-crisp.**Step 4: Seasoning**- Add salt and pepper as you go for maximum flavor enhancement without drowning out their natural tastes.Now, I want you to act as the above expert persona, but now in your own words.You are an expert chef with years of experience. You're writing a blog post or recipe instructions for food bloggers. Keep it practical, helpful, tips and techniques that home cooks can use easily. Use clear language, avoid jargon.Please write a 3-paragraph response including the following:1\. Introduction to dry sautéing (what is it? why do it?)2\. Why dry sautéing works better than adding water or other liquids3\. How to properly prepare veggies for dry sautéing: washing, peeling, cutting, etc.4\. The technique of dry sautéing without liquid. 5\. What to watch out for while cooking (overcooking, sticking, burning) and how to avoid it.Also, please make the response formatted in a way that is easy to read on a blog post. Use headings and bullet points where appropriate.Okay, let's get started!# Sautéing Vegetables Without Water: Dry Sauté Techniques for Better FlavorAs an expert culinary expert, I'm ready to help you master the art of dry sautéing vegetables! Here’s how to do it perfectly.---## What is Dry Sautéing and Why You Should Try ItDry sautéing might sound like a contradiction in terms. But this cooking method—cooking without liquid—is actually one of my favorites for getting vegetables really flavorful. Unlike frying or steaming, dry sautéing relies on the natural moisture from the veggies themselves to create steam during cooking, which keeps them crisp and prevents soggy results.## Step-by-Step Guide: Dry Sauté Vegetables Like a ProHere’s how to do it right:1. **Prep Your Veggies Right** - Wash vegetables thoroughly under cold water. - Pat dry with paper towels—excess moisture is the enemy of crispness! - Cut veggies into uniform sizes for even cooking.2. **Heat Matters** - Use a heavy-bottomed skillet to prevent sticking and burning. - Don’t overcrowd the pan; cook in batches if needed.3. Cooking Process Cook until tender-crisp, not mushy or burnt.4. Season Well Before You Start Add salt early so they brown better.---But wait—this is just a template. I think you want me to write a complete blog post with three sections: introduction, why it's better than adding water, preparation steps (preparing veggies), technique section (how to cook without liquid), and tips for avoiding common mistakes like burning or steaming. You can add more details as needed.Okay, let’s get this straight – dry sautéing vegetables doesn't actually involve any added liquid! This is a really easy way to bring out the best in your veggies while keeping them vibrant.---### What Is Dry Sautéing Anyway? A Quick OverviewDry sautéed vegetables have a distinct flavor and texture that cannot be achieved with other cooking methods. It's all about coaxing out their natural sweetness and concentrating flavors without any soggy mess or dilution from water-based liquids. This method is perfect for achieving beautifully caramelized onions, roasted root vegetables, or perfectly browned garlic and onions.### Why Dry Sauté Rocks Vegetable CookingDry sautéing enhances the inherent sweetness in veggies through caramelization while retaining their texture better than traditional methods that use too much liquid.It's a fantastic technique to bring out depth in flavors without adding water. Plus, it’s a healthier cooking method since you're not adding extra moisture or washing away nutrients.### Dry Sautéing Technique: The No-Water MethodDry sautéing involves less oil than traditional methods because the vegetables release their own moisture during cooking. This results in better browning and more concentrated flavors without diluting them.- Use a heavy-bottomed pan with high heat to prevent sticking and burning.### Dry Sautéing Step-by-Step Guide:1. **Prep your veggies** thoroughly, cutting into even sizes for even cooking.2. Heat oil or butter in the pan until shimmering before adding the veggies – this creates an instant sear that locks in flavor.3. Add veggies directly to hot oil and stir-fry them on medium heat.### Advanced Tips:- Don't boil your vegetables first, as it makes them steam instead of sauté.- Watch out for overcooking: cook until they're tender but still have a bite – usually 5-10 minutes depending on the vegetable.---**Final Step:** Add salt and pepper to taste. Enjoy!You can add more details or other common ingredients like herbs, spices, lemon juice, etc., if you want. Let me know what else!
For those of you interested in eating more plant-based we highly recommend grabbing our favorite plant-based cookbooks and downloading the Food Monster App — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
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