Smashed Chickpea Melt
A healthy and vegan twist on the classic tuna melt, this Smashed Chickpea Melt is a plant-based marvel that features a hearty mash of chickpeas, tempeh, avocado, and fresh veggies, seasoned to perfection with lemon, dill, and spices. Nestled between slices of crispy bread with melty vegan cheese and crunchy lettuce, it’s perfect for a kickstarter breakfast or healthy lunch. Packed with wholesome ingredients and bursting with flavors, this recipe is a nutritional powerhouse you can enjoy as lunch or as a light dinner.
Protein Packed Vegan Recipes
CHICKPEA SHAWARMA STUFFED PITAS
Why You’ll Love This Smashed Chickpea Melt
Packed with Protein: This sandwich packs 50g of protein per serving. With Chickpeas, tempeh, avocado, and fresh veggies as star ingredients, this Chickpea and Avocado Sandwich is a powerhouse of nutrients, offering a healthy dose of protein, fiber, vitamins, and minerals. Chickpeas are a plant-based protein, while tempeh is a soy-based protein with zero cholesterol and is a great source of vitamin B12.
Finished in Less than 10 Minutes: This smashed chickpea melt recipe is perfect for a quick and easy lunch when you are looking for a hassle-free meal. A convenient meal packed with flavor and wholesome ingredients without the fuss of cleaning.
Great for Meal Prep: The best part of this mashed chickpea melt is that you can prepare it in advance and store it in an airtight container in the refrigerator for up to 3 days.
Versatile: Use it as a sandwich filling; spread it over the bread of your choice, add vegan cheese and some lettuce, or serve it as a salad. Use gluten-free bread if you’re following dietary restrictions. Serve with quinoa or roasted veggies. Add your favorite spices for a flavourful twist, or experiment with veggies of your choice. The possibilities are endless!
Packed with Fibre and Nutrients: This chickpea melt is a healthy addition to your vegan diet. It is a nutritional powerhouse made by combining nutrient-rich veggies, the goodness of chickpeas, Vitamin B12 from tempeh, good fats, fibre, and essential nutrients from avocados. Serve it with bread of your choice to make it a complete meal.
How to make Smashed Chickpea Melt
Prepare the Chickpea Filling
Add all of your chickpea mash ingredients into a large bowl and mash until well combined. Season to taste with extra lemon, salt, and pepper.
Assemble Chickpea Melt
Next, make your melt by placing vegan cheese on the bread, followed by your chickpea filling and another slice of bread.
Pan-fry and Serve
Pan-fry both sides until golden and crispy, then add in some lettuce and serve.
Recipe Tips for Smashed Chickpea Melt
Drain and rinse chickpeas before smashing them.
Swap fresh dill with 3 teaspoons of dried dill if you can’t find fresh. Or use some chopped dill pickles for an added flavor.
Use the bread of your choice: Spread this delicious filling over your favorite bread. You can even use pita bread to make a savoury sandwich. My favourite bread to use for this is crispy sourdough!
For a spicy twist, consider adding some paprika, chili flakes, or hot sauce for a little bit of heat.
Make it gluten-free: Use gluten-free bread if you’re following a restricted diet.
Add spices of your choice: Season the melt with spices of your choice to add a flavorful twist to the recipe.
Storage tip: This smashed chickpea melt can be stored for up to 3 days in the refrigerator. I don’t recommend storing assembled sandwiches as the bread may become soggy.
Swap lettuce with Brussels sprouts or greens of your choice or add avocado slices for a nutrition boost. You can even add celery to the filling, the possibilities are endless!
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Smashed Chickpea Melt
Ingredients
For the Chickpea Melt
- 1 can strained and rinsed chickpeas
- 400 g tempeh 1 block
- ½ a large avocado
- Juice of ½ a lemon
- ¼ cup diced red onion
- 1 diced tomato
- 3 tbsp fresh dill
- Salt and pepper to taste
- 2 tbsp Olive Oil optional
For Sandwich
- 6 slices sourdough bread or whole wheat bread
- 3 slices of vegan cheese
- Lettuce
Instructions
- Add all of your chickpea mash ingredients into a large bowl and mash until well combined.
- Season to taste with extra lemon, salt, and pepper.
- Next, make your melt by placing vegan cheese on the bread, followed by your chickpea filling and another slice of bread.
- Pan-fry both sides until golden and crispy, then add in some lettuce and serve.