
Curried Chickpea Sandwich
Servings: 4 sandwiches (4 servings)
Ingredients
- 8 slices Gardenia Low GI Nutri Multi-Grain Loaf
- 1⁄2 can (130g) Chickpeas (Garbanzo beans), drained and rinsed, then mashed or processed to desired texture
- 1⁄2 (25g) Carrot, chopped and blanched or steamed
- 1 tbsp Chinese parsley, finely chopped
- 1 tbsp Red onion, finely chopped
- 2 tbsp Low-fat plain yogurt
- 1 1⁄4 tsp Curry powder
- 1⁄4 tsp Salt
- 1⁄4 tsp White pepper
- 1 tsp Oil
- 1 whole Tomato, sliced
- 4 leaves Lettuce


Method
- In a small bowl, add curry powder and 1 tablespoon of water. Stir to mix well until curry powder is fully dissolved. Set aside.
- In a pan, heat oil and add chopped red onions. Stir-fry the red onions until lightly browned and fragrant.
- Add in the mashed or processed chickpeas, chopped carrots and parsley, curry paste, salt and pepper. Mix well and stir-fry the mixture for 1 to 2 minutes.
- Remove the chickpea mixture from the heat, and transfer to a bowl. Allow to cool for 5
minutes. - Add yogurt to the chickpea mixture, and mix until well-combined.
- Divide the chickpea mixture into 4 portions.
- Spread each portion of chickpea mixture onto a slice of bread, add sliced tomato and
lettuce, and top with another slice of bread.
Nutrition Information Panel
Approximate Nutritional Analysis Per Serving
Curried Chickpea Sandwich
Servings per recipe: 4
Per Serving | |
---|---|
Energy | 224 kcal |
Carbohydrate | 38.0 g |
Protein | 10.2 g |
Total Fat | 4.2 g |
Saturated Fat | 0.8 g |
Dietary Fibre | 4.6 g |
Cholesterol | 1 mg |
Sodium | 498 mg |