Lettuce Chickpea Sandwich Recipe

Recipe By Deepa Rupani

#bread Sandwich is a food typically consisting of vegetables, cheese, meat etc. along with bread slices. The sandwich began as a portable food in the Westarn world and later becomes popular world wide . There are many types of sandwiches i.e. open sandwich, plain sandwich, pinwheel sandwich, closed sandwich, ribbon sandwich etc. Sandwiches can also be grilled or toasted. Recently I went through this healthy sandwich recipe on internet and prepared with little changes. This is a healthy option for sandwich as it is protein rich, oil free and used brown breads. It can also be a great option for post workout meal and kid's tiffin box as it is protein rich.

0
0 Rating -
Rate
Vegdiet
30minstotal
30m.total
Lettuce Chickpea Sandwich
plan
Bookmark

ingredients serve

Ingredients for Lettuce Chickpea Sandwich Recipe

  • 2 Pieces brown bread slices
  • 1/4 cup Boiled chickpeas
  • 1 tbsp hung curd
  • 2 Pieces Lettuce leaves
  • 1/2 Pieces tomatoes (sliced)
  • 0.06 cup Chopped coriander
  • 1/4 tbsp Chopped capsicum
  • 1/4 Pieces Chopped onion
  • 1/2 g Chopped Green chillies
  • 0.13 tsp Roasted cumin powder
  • 0.13 tsp Dry mango powder
  • 0.13 tsp Black pepper powder
  • 0.06 tsp Turmeric powder
  • 0.13 Pieces Lemon
  • to taste Salt

Directions: Lettuce Chickpea Sandwich Recipe

  • STEP 1.1. Toast bread on a skillet from both sides without using butter. Keep aside.
  • STEP 2.2. In a bowl take boiled chickpeas, half of coriander, salt all dry spices and lemon.
  • STEP 3.3. Roughly mash chickpeas with the help of fork or back of spoon and mix well.
  • STEP 4.4. Now add onions, capsicum, green chillies, hung curd and rest of coriander and mix well. Our filling is ready.
  • STEP 5.5. Keep ready tomato slices and lettuce leaves. Trim lettuce leaves as per bread slice.
  • STEP 6.6. To assemble sandwich, put one lettuce leaf on one slice of bread, arrange tomato slices over it, lastly add prepared filling. Cover it with other slice of bread.
  • STEP 7.7. If you wish you can add butter and cheese too.
Nutrition
value
164
calories per serving
3 g Fat10 g Protein23 g Carbs14 g FiberOther

Current Totals

  • Fat
    3g
  • Protein
    10g
  • Carbs
    23g
  • Fiber
    14g

MacroNutrients

  • Carbs
    23g
  • Protein
    10g
  • Fiber
    14g

Fats

  • Fat
    3g

Vitamins & Minerals

  • Calcium
    113mg
  • Iron
    4mg
  • Vitamin A
    460mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    124mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    8mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    97mg
  • Manganese
    2mg
  • Phosphorus
    149mg
  • Selenium
    23mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
show more
Recipe available on Loading... community profile
Recipe By Deepa Rupani