Vegetarian · 25 min
Mediterranean Chickpea Sandwich with Sprouts, Tomato & Side Salad
- 25 min
- 2–6 servings
- 704 kcal / serving
A chickpea spread laced with lemon, garlic, and mayo tucked into whole grain bread with crunchy sprouts and tomato. The crisp salad on the side balances the creamy filling for a quick weeknight sandwich.
Free on iPhone · servings scaled, grocery list written for you.
Ingredients
- ½ (3 oz) pkgalfalfa sprouts
- ½ (6 oz) jarartichoke hearts, marinated
- ½ headbutter (Boston) lettuce
- ½English cucumber
- 1 (15 oz) cangarbanzo beans (chickpeas)
- 1 clovegarlic
- ½ small bunchgreen onions (scallions)
- ⅛ cupKalamata olives, pitted
- ½lemon
- 4sun-dried tomatoes, oil-packed
- 1tomato
- 4 sliceswhole grain bread
- tomatoes
- English cucumbers
- lemons
From the pantry: black pepper, Dijon mustard, extra virgin olive oil, mayonnaise, oregano, dried, red wine vinegar, salt
Cookware
can opener · chef's knife · citrus juicer (optional) · colander · cutting board · garlic press (optional) · grater (optional) · measuring cups · measuring spoons · mixing bowls · potato masher · stirring spoon · toaster (optional) · tongs · whisk or fork
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More recipes with: chickpeas
More dinner ideas: easy dinners
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Produce
- ½ (3 oz) pkgalfalfa sprouts
- ½ headbutter (Boston) lettuce
- ½English cucumber
- 1 clovegarlic
- ½ small bunchgreen onions (scallions)
- ½lemon
- 1tomato
- tomatoes
- English cucumbers
- lemons
Bakery & bread
- 4 sliceswhole grain bread
Pantry & dry goods
- 1 (15 oz) cangarbanzo beans (chickpeas)
Sauces, oils & condiments
- ½ (6 oz) jarartichoke hearts, marinated
- ⅛ cupKalamata olives, pitted
- 4sun-dried tomatoes, oil-packed
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Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| alfalfa sprouts | ½ (3 oz) pkg | 1 (3 oz) pkg | 1 ½ (3 oz) pkgs |
| artichoke hearts, marinated | ½ (6 oz) jar | 1 (6 oz) jar | 1 ½ (6 oz) jars |
| butter (Boston) lettuce | ½ head | 1 head | 1 ½ heads |
| English cucumber | ½ | 1 | 1 ½ |
| garbanzo beans (chickpeas) | 1 (15 oz) can | 2 (15 oz) cans | 3 (15 oz) cans |
| garlic | 1 clove | 2 cloves | 3 cloves |
| green onions (scallions) | ½ small bunch | 1 small bunch | 1 small bunch |
| Kalamata olives, pitted | ⅛ cup | ¼ cup | ⅓ cup |
| lemon | ½ | 1 | 1 ½ |
| sun-dried tomatoes, oil-packed | 4 | 8 | 12 |
| tomato | 1 | 2 | 3 |
| whole grain bread | 4 slices | 8 slices | 12 slices |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- Rinse and dry all fresh produce, then chop vegetables as described.
- In a bowl, whisk lemon juice and zest with mayo, Dijon, garlic, oregano, salt, pepper, and a drizzle of olive oil until smooth.
- Roughly mash the chickpeas into a chunky mixture and fold them into the dressing until coated.
- Chop sun-dried tomatoes and olives; add to the chickpea mixture and mix to combine.
- Thinly slice green onions and stir them in; set the chickpea salad aside to meld briefly.
- In another bowl, whisk oil with red wine vinegar and spices; toss in chopped artichokes, cucumber, and lettuce to form a bright salad.
- Slice tomatoes and toast bread as desired.
- Pile the chickpea salad on one slice of bread, top with tomatoes and sprouts, then cap with the remaining bread; cut in half and serve with the salad on the side.
Two tips
- Leftovers hold well in the fridge for a day; pack the salad separately for a quick next-day sandwich.
- Swap sun-dried tomatoes and olives with extra cucumber and any remaining lettuce for a lighter version, or serve the salad with a side of extra bread.
Nutrition per serving
- Calories
- 704 kcal
- Protein
- 22 g
- Carbs
- 72 g
- Fat
- 39 g
- Fiber
- 17 g
- Sodium
- 874 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.