Description

This chickpea vegetable sandwich is a nutritious and easy-to-make meal that combines plant-based protein with fresh vegetables and whole grains. The blend of chickpeas and colorful vegetables creates a satisfying texture and flavor while providing a variety of nutrients. Simple to customize with your favorite toppings, this sandwich is a practical option for healthy lunches, snacks, or quick meals.

sandwich with vegetables and sliced cucumbers on the side on a white plate.

Level: Easy	Prep: 30 minutes	Yield: 4 servings
Total: 30 minutes	Inactive:	Serving Size:

Ingredients

¼ cup chickpeas
¼ cup chopped cilantro
¼ cup corn
1 teaspoon Greek yogurt (optional)
¼ cup chopped bell peppers
¼ cup grated cucumbers
Chili flakes to taste
8 slices of whole wheat bread

Directions

In a blender, add chickpeas and cilantro to make a fine paste.
Add the corn, Greek yogurt, salt, and chili flakes and blend for a second to retain the corn texture.
Transfer it to a bowl and add chopped peppers and cucumbers/zucchini.
Fill between the slices of whole wheat bread.
Toast the sandwich on both sides and serve hot.

Variations

Lettuce leaves, tomato slices, cheese, and flavorings of your choice can be added

Nutrition Facts

4 servings per recipe
Calories 270.9 per serving

Contents	% Daily Value
Total Fat 4.8g	6%
Saturated Fat 1.1g	6%
Trans Fat 0g
Cholesterol 2.3mg	1%
Sodium 485.3mg	21%
Total Carbohydrate 44.6mg	16%
Dietary Fiber 7.4g	27%
Total Sugars 6.8g
Incl. Added Sugars 3g	6%
Protein 13.6g
Vitamin D 0mcg	0%
Calcium 177.8mg	14%
Iron 3.1mg	17%
Potassium 442mg	9%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Gastelum, A., Shaw, W. 2026, HiFiber Lunch | Hi-Five sandwich, University of Nevada, Reno Extension, Recipes

Extension Associated Contacts

Angeline Jeyakumar

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Sensory Evaluation and Acceptability of Fiber Rich Recipes Formulated from Foods Distributed in Food Pantries, Among Participants of Food Assistance Programs (PFAP) in Reno, Nevada Objective To formulate high-fiber recipes from foods distributed in the food pantries in Northern Nevada and evaluate them for sensory characteristics and acceptability among participnats of food assistance programs. Jeyakumar, A., Gastelum, A., Shaw, W., & Nyarko, S 2025, Journal of Nutrition Education and Behavior, 57(8), S64.
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HiFiber Lunch | Hi-Five sandwich