Smash Chickpea Sandwich
A Creamy, Zesty Plant-Based Classic
This Smash Chickpea Sandwich is a simple yet deeply satisfying alternative to traditional sandwich fillings. Creamy, tangy, and lightly spicy, it delivers big flavor using humble pantry ingredients — proving that nourishing food doesn’t need to be complicated.
Inspired by Mediterranean simplicity, this sandwich filling is rich in plant-based protein, fiber, and healthy fats, making it ideal for quick lunches, meal prep, or picnics. The smashed texture mimics classic deli-style spreads while staying light, fresh, and naturally gluten-free when served on your favourite gluten-free bread or wraps.
Benefits of Each Ingredient
Chickpeas
Chickpeas are a powerhouse of plant-based protein and dietary fiber, supporting fullness, digestion, and steady energy levels. They’re also rich in iron, folate, and magnesium, making them a staple in Mediterranean and plant-forward eating.
Vegan Mayonnaise
Vegan mayonnaise adds creaminess without dairy, usually made from plant oils that provide healthy fats to support satiety and nutrient absorption. It gives the chickpeas a smooth, comforting texture.
Lemon Juice
Fresh lemon juice brightens the entire dish while providing vitamin C, which supports immunity and enhances iron absorption from the chickpeas. It keeps the spread fresh and balanced.
Garlic
Garlic brings bold flavor along with natural antimicrobial and anti-inflammatory properties. It supports heart health and digestion and is a cornerstone of Mediterranean cooking.
Crushed Red Pepper
A small amount of chili adds gentle heat and contains capsaicin, known to support metabolism and circulation while enhancing overall flavor without overpowering the dish.
Chives
Chives add a mild onion-like freshness while providing vitamin K, antioxidants, and sulfur compounds that support immune and cardiovascular health.
Why This Recipe Works
Naturally gluten-free and plant-based
High in fiber and protein
Creamy, satisfying texture without heaviness
Perfect for sandwiches, wraps, or lettuce cups
Serving Ideas
Serve on toasted gluten-free bread, spoon into wraps, or enjoy as a dip with raw vegetables. Add sliced cucumber, tomato, or avocado for extra freshness and crunch.