Ingredients
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 medium red onion, finely chopped
• 1/2 cucumber, diced
• 1/2 red bell pepper, diced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup flat-leaf parsley, chopped
• 2 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 garlic clove, minced
• 1 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 whole-wheat sandwich buns
• 1/2 cup hummus
• 1/4 cup feta cheese, crumbled
• 1 medium tomato, sliced
• 1 cup fresh spinach leaves
- In a large mixing bowl, combine the chickpeas, red onion, cucumber, red bell pepper, and Kalamata olives.
- Add the chopped flat-leaf parsley to the bowl with the other vegetables.
- In a small bowl, whisk together the fresh lemon juice, extra-virgin olive oil, minced garlic, dried oregano, salt, and black pepper to create the dressing.
- Pour the dressing over the chickpea and vegetable mixture and toss until everything is well coated.
- Let the salad sit for at least 10 minutes to allow the flavors to meld, or refrigerate for up to an hour for best results.
- Lightly toast the whole-wheat sandwich buns to your preferred level of crispiness.
- Spread a generous layer of hummus on each of the bun halves.
- Scoop a portion of the chickpea salad onto the bottom half of each bun.
- Sprinkle the crumbled feta cheese over the chickpea salad on each sandwich.
- Add a couple of tomato slices over the feta.
- Place a handful of fresh spinach leaves on top of the tomatoes.
- Cap the sandwiches with the top halves of the buns.
- Serve immediately, or wrap the sandwiches for an on-the-go meal.
Q1: Can I use something other than chickpeas for this sandwich?
A1: Yes, you can substitute the chickpeas with white beans or cooked lentils for a similar texture and flavor profile.
Q2: Can I make this sandwich in advance for a picnic or lunch?
A2: Absolutely! The chickpea salad can be prepared in advance and stored in the refrigerator for up to a day. Simply assemble the sandwiches right before serving to maintain their freshness and texture.
Q3: Can I omit the feta cheese to make this sandwich vegan?
A3: Of course! Omitting the feta cheese will make the sandwich fully vegan while still maintaining its delicious Mediterranean flavors.