If you’ve been looking for a fresh new idea for a protein-packed lunch, look no further than this zingy recipe for a chickpea salad sandwich! It’s got all the flavor you’re looking for with fresh herbs and tangy yogurt and lemon, for a lunch that’s satisfying but balanced, and won’t leave you feeling heavy and sluggish for the afternoon. Add it to your favorite gluten-free bread for the perfect sandwichthat is nutrient dense and a heart-healthy meal.
Protein, Fiber and Fat
Chickpeas are the star of this fiber and protein-rich meal, providing ample nutrients for your body and feeding the bacteria in your intestines that digest most of your food, the gut microbiome. Plant based foods, and especially foods rich in fiber, like beans, provide food for your gut microbiome, also known as prebiotics. Research has shown that our gut microbiome can affect everything from cognition and mood, digestion and elimination, to immune function. Prebiotics are therefore crucially important for overall health and well-being, and essential for a health-promoting diet.
And let’s not forget the importance of macronutrients like protein which are essential for keeping the body satiated and fighting off cravings. Protein and fiber from chickpeas, along with the addition of healthy fats from dairy-free yogurt, act to create a sense of fullness when eaten together, through activation of the vagus nerve and the release of hormones that communicate to the brain that the stomach is full and stop hunger signals. Eating a satisfying meal rich in multiple macronutrients can lead to feeling full for longer periods of time, meaning you’re less likely to reach for a sugary snack between meals, and also creating longer periods of time between meals which can improve gut motility. Protein, fiber, and fat are also a great combination to ensure the prevention of blood sugar spikes after a meal, providing steady, sustained energy to get you through your day without crashing.
Herbs for Health
At Organic Pharmer it’s no secret that we love incorporating fresh and dried botanicals into nearly all of our products. This recipe is no exception, as we know that a healthy dose of herbs can aid the body in everything from digestion and detoxification, to management of inflammation. Here we let you choose! Whatever herb strikes your fancy, we recommend adding a heaping quarter cup to this recipe for a punch of flavor and health benefits. Herbs like dill, cilantro, mint, and basil are rich in phytonutrients, which are plant compounds like antioxidants that can combat oxidative stress in the body. Oxidative stress occurs when the body doesn’t get enough antioxidants, and damage can occur to cells and body tissues, bringing on aging and chronic disease. This recipe ensures you’ll get a substantial serving of these free-radical fighting antioxidants to prevent oxidative damage and encourage repair at the cellular and tissue levels.
Fresh Herbed Chickpea Salad: Perfect Protein-Packed Lunch
Recipe, makes 4-5 servings of salad
What You'll Need:
- 2 (15oz) cans of chickpeas, drained and rinsed
- ⅓ cup diced celery
- ¼ cup chopped red onion
- ¼ cup fresh herbs (dill, parsley, cilantro, pick your favorite!)
- ⅓ cup unsweetened non-dairy yogurt
- 2 Tbsps lemon juice
- ½ tsp salt
- Handful of chopped arugula
How to Make it:
- Prepare the chickpea salad - Drain and rinse the chickpeas if using canned chickpeas and empty into a large bowl. You can mash them by hand or use a food processor, until they reach a consistency that you like. I prefer to leave some of the beans whole for texture. Add everything but the arugula to the bowl and mix well until combined.
- Prepare your open-faced sandwich - Toast up your pharmer bread for extra flavor and a nice added crunch. Layer your arugula first and then add the chickpea salad on top. Garnish with some fresh herbs and a squeeze of lemon and enjoy!
This herbed chickpea salad recipe not only delivers a refreshing taste with its blend of fresh herbs and tangy yogurt but also offers numerous health benefits. Rich in protein, dietary fiber, and healthy fats, it helps maintain energy levels, supports digestive health, and keeps you feeling full longer. Perfect for a satisfying lunch, this recipe allows you to enjoy a delicious meal without the post-lunch slump. Customize it with your favorite herbs and enjoy a versatile, nutrient-packed dish that’s as good for your body as it is for your taste buds. Whether on gluten-free bread or as a standalone salad, it’s a delightful addition to your culinary repertoire.
About Author: Stephanie is the current fulfillment director and kitchen supervisor for Organic Pharmer. She studied Neuroscience at University of California, Irvine before studying Naturopathic Medicine for 2 years at National University of Natural Medicine in Portland, Oregon. She also spent 3 years studying East Asian Medicine at the same university.