Chickpea Veggie Flatbread Sandwich
Created by Kchurchill5 on February 26, 2016
- Servings: 4
- Prep Time: 10m
- Cook Time: 10-15m
- Recipe #22967
Ingredients
- 4 (228 grams) flat bread (6-7" whole wheat round)
- 3 cups spinach (or greens, chopped and lightly packed)
- 5 ounces cherry tomatoes (1/2 pint, quartered, you can substitute grape tomatoes)
- 1/2 to 2/3 cup feta cheese, crumbled
- FOR PICKLED ONIONS and CUCUMBERS
- 1 medium red onion (cut in half or quarters and thin sliced)
- 1 cup seedless cucumber, sliced (peeled lightly seeded, and cut in half moons)
- 1/2 cup apple cider vinegar
- 1 tablespoon granulated sugar (you can substitute 2 tablespoons orange juice or honey if you don't want to use white sugar)
- 1 1/2 teaspoons kosher salt
- 1 cup water
- FOR CHICK PEAS
- 2 cans (15 ounce) garbanzo beans (chick peas, drained and rinsed)
- 2 garlic cloves, minced
- 1 lemon, zested and juiced (1 teaspoon zest, and 2 tablespoons juiced)
- 2 tablespoons parsley, chopped
- 1 teaspoon Greek seasoning
- 1/2 teaspoon paprika (smoked if possible is best, but regular is ok)
- 1 teaspoon ground cumin
- Kosher salt, to taste
- Pepper, to taste
- 1/4 cup olive oil
- FOR YOGURT SAUCE
- 8 ounces yogurt (1 cup)
- 1 teaspoon fresh lemon juice
- 1 teaspoon lemon zest
- 2 tablespoons chopped mint
- 2 tablespoons parsley, chopped
- Kosher salt, to taste
- Pepper, to taste
How to Make
-
Step 1: Chick Peas ... Add the chickpeas, garlic, olive oil, lemon zest, lemon juice, parsley, Greek seasoning, garlic, cumin, salt, and paprika to a bowl; and, stir to combine. Marinate over night, all day - or, at least 4 hours. They can easily marinate up to a couple of days too. The longer they marinate; the better they are.
-
Step 2: Quick Pickled Onions and Cucumbers ... Add the onions and cucumbers to a mason jar or small glass (non metal) bowl. Then, bring the water, vinegar, sugar, and salt up to a medium boil; reduce for just a minute - and pour over the cucumbers and onions. Let them cool; then cover for 15-30 minutes. You can easily make these the night before, if you want.
-
Step 3: Dressing ... In a separate bowl, combine the yogurt, lemon juice and zest, parsley, and mint; and, mix. Season with a little salt and pepper. Refrigerate until ready to use.
-
Step 4: Saute ... Add the chick peas to a small saute pan; and bring to medium high heat. As the chickpeas cook, mash them up - using a potato masher or fork. You want a rough texture. Continue to stir until everything is incorporated and heated through (5-10 minutes).
-
Step 5: Finish ... First, I like to grill or warm up the bread. NOT hot or browned, just warmed - I usually just put them on a grill pan for a minute per side. A saute pan works fine too. Then, add the spinach or greens to the center of the bread; and, top with 4 tablespoons of the warm chick peas, Feta, pickled onions and cucumber, and tomato. Then, finish with the sauce, fold in half; and secure with a toothpic - or, I like to wrap them in a piece of foil (just like you get at a restaurant).
-
Step 6: Serve and ENJOY! ... A bowl of soup and fresh fruit is the perfect side. It makes a great lunch or dinner sandwich; also, a great vegetarian meal as well. It's hearty and very filling.
Nutritional Facts
- Serving Size: 1 (517.3 g)
- Calories 476.5
- Total Fat - 20.2 g
- Saturated Fat - 4.5 g
- Cholesterol - 33.2 mg
- Sodium - 1681.3 mg
- Total Carbohydrate - 53 g
- Dietary Fiber - 7.8 g
- Sugars - 14.8 g
- Protein - 24.4 g
- Calcium - 432.6 mg
- Iron - 5.7 mg
- Vitamin C - 61.1 mg
- Thiamin - 0.5 mg