Mediterranean Sandwich [vegan]

This vegan Mediterranean sandwich is my go-to lunch whenever I need something quick and nutritious.

This vegan Mediterranean sandwich is my go-to lunch whenever I need something quick and nutritious. Bursting with flavours and goodness it ticks all the right boxes. Light yet hearty, packed with protein & iron, low in fat, easy to make and delicious! For a lower-carb option, you can swap the bread for a wrap.

I often feel heavy and sluggish if I eat a mayo-based filling and the idea of a chickpea sandwich came as I was looking for lighter alternatives.

This Mediterranean sandwich recipe provides enough filling to make 2 to 3 sandwiches. The spread will keep for 2-3 days in an airtight container in the fridge.

You can find more meat-free sandwich and wrap recipe ideas here.

Mediterranean Sandwich [vegan]

This vegan Mediterranean Sandwich is my go-to lunch whenever I need something quick and nutritious.

5 from 3 votes

DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, High Fibre Recipes, Iron Rich Recipes, Nut-Free Recipes, Soya-Free Recipes, Vegan Recipes

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Prep Time 10 minutes mins

Cook Time 0 minutes mins

Total Time 10 minutes mins

Course Sandwiches & Wraps

Cuisine Mediterranean

Servings 2 people

Calories 433 kcal

Equipment

Blender

Disclaimer: the equipment list above includes affiliate links to products I use and like.

Ingredients

 

MetricUS Customary

 

1x2x3x

• 400 g can of chickpeas
• 1 garlic clove
• 1 Tbsp olive oil
• 12 pitted Kalamata olives
• 1 red roasted pepper from a jar
• 2 Tbsp fresh basil leaves – finely chopped
• 1/2 lemon juice
• salt & pepper
• slices of your favourite bread
• salad leaves

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Instructions

 

• Place the drained chickpeas in a blender with garlic cloves, olive oil and lemon juice. Whizz to a paste.
• Transfer the chickpea paste to a bowl. Blend in chopped olives, pepper and basil leaves.
• Season to taste.
• Spread on your favourite bread with some salad leaves.

Nutrition

Serving: 150gCalories: 433kcalCarbohydrates: 57gProtein: 18gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gSodium: 641mgPotassium: 633mgFiber: 16gSugar: 10gVitamin A: 245IUVitamin C: 15mgCalcium: 121mgIron: 6mg

Find this recipe online:

Mediterranean Sandwich [vegan]

https://theflexitarian.co.uk/recipe-items/mediterranean-sandwich-vegan/

DID YOU MAKE THIS RECIPE? Leave a review in the comments below! or share it on Instagram tagging @theflexitarianuk.

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