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

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

  1. In a blender, add chickpeas and cilantro to make a fine paste.
  2. Add the corn, Greek yogurt, salt, and chili flakes and blend for a second to retain the corn texture.
  3. Transfer it to a bowl and add chopped peppers and cucumbers/zucchini.
  4. Fill between the slices of whole wheat bread.
  5. 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.
 

Learn more about the author(s)

Angeline Jeyakumar
Angeline Jeyakumar
 

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