Using chunks of sweet mango, mashed chickpeas, and garam masala, a spice mixture containing cinnamon, cumin, and black pepper, makes this sandwich decidedly Indian in essence. The pickled tomatoes add a vinegary appeal to each bite. And because of the sky-high fibre levels, the meal will stick with you for much longer.
Moo-free
If you prefer a dairy-free sandwich, the yogurt can be replaced with dairy-free mayonnaise or even plain coconut yogurt.
Masala Chickpea Mango Sandwich
Ingredients
- 1 pint (475 mL) grape tomatoes
- 1 garlic clove, smashed
- 3/4 cup (180 mL) cider vinegar
- 1 Tbsp (15 mL) salt
- 2 tsp (10 mL) sugar
- 2 - 14 oz (398 mL) cans chickpeas, drained and rinsed
- 2/3 cup (160 mL) plain yogurt
- 1 Tbsp (15 mL) + 2 tsp (10 mL) garam masala
- 1/4 tsp (1 mL) cayenne
- 1 mango, peeled and chopped
- 1/4 cup (60 mL) chopped almonds
- 2 green onions, thinly sliced
- 1/2 cup (125 mL) chopped cilantro
- 10 slices naan or 100% whole wheat bread
- 3 cups (750 mL) baby spinach
Nutrition
Per serving:
- calories400
- protein19g
- fat9g
- saturated fat1g
- trans fat0g
- carbohydrates63g
- sugars20g
- fibre14g
- sodium574mg
Directions
01
Pierce each tomato 2 to 3 times with wooden skewer. Place tomatoes and garlic in glass container. In small saucepan, bring vinegar, 3/4 cup (180 mL) water, salt, and sugar to a boil. Simmer until salt and sugar have dissolved. Remove from heat and let cool for 20 minutes. Pour vinegar mixture into container with tomatoes and let sit, covered, for at least 2 hours.
02
Place chickpeas, yogurt, garam masala, cayenne, and a couple pinches of salt in food processor container and pulse until you have a chunky mixture. Fold in mango, almonds, green onions, and cilantro.
03
To assemble each sandwich, place some chickpea mixture on naan or bread slice and top with pickled tomatoes and spinach. Serve open-faced if on naan or top with another slice of bread.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Sorghum Tabbouleh with Kale and Navy Beans
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
Chickpea Salad with Nigella Roasted Sweet Potato and Grated Carrots
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.