Caramelized Onion Chickpea Salad Sandwich
Prepare to have your taste buds wowed by the best caramelized onion chickpea salad sandwich you’ve ever had. Not only is this sandwich a showstopper, but it’s also bursting with the savory, sweet delight of caramelized onions paired with a hearty chickpea salad. It’s vegetarian, packed with protein, and a creative vegetarian twist on the classic tuna salad sandwich.
Servings: 1 Sandwich
Calories: 323.3kcal
Ingredients
Caramelized Onions:
- 7 g Unsalted Butter (Vital Farms)
- ¼ medium Red Onion (sliced)
- Salt (to taste)
- ½ tsp Sugar Free Syrup
Chickpea Salad:
- 80 g Garbanzo Beans (drained & rinsed)
- 56 g Nonfat Greek Yogurt (Siggi’s)
- 28 g Fat Free Feta Cheese (Athenos)
- 10 g Garlic (minced)
- 10 g Pesto (Central Market)
- ¼ Lemon (juiced)
- Salt & Pepper (to taste)
Sandwich:
- 2 sliced High Protein Seeded Bread (Higher Harvest by H-E-B)
- 15 g Reduced Fat Cream Cheese (Philadelphia)
- Handful of Spinach
- Caramelized Onions
- Chickpea Salad
Instructions
Caramelized Onions:
- Heat up your pan on low to medium heat and melt your butter.7 g (0.5 tbsp) Unsalted Butter
- Prep your onion and then add to the pan once hot.1/4 medium Red Onion
- Sauté for 5-6 minutes and then add in your salt & syrup.Salt, 1/2 tsp Sugar Free Syrup
- Continue cooking for another 5-6 minutes until completely soft and translucent.
Chickpea Salad:
- I like to prep this whole the onions cook down. In a bowl, add in all the ingredients.80 g (0.5 cups) Garbanzo Beans, 56 g (0.25 cups) Nonfat Greek Yogurt, 28 g (2 tbsp) Fat Free Feta Cheese, 10 g (3 tsp) Garlic, 10 g (2 tsp) Pesto, 1/4 Lemon, Salt & Pepper
- Then use a fork to mash everything together. I like to leave some chunks of chickpeas behind for a nicer texture.
Sandwich:
- Toast your bread slices in a toaster or toaster oven until nice & crispy.2 sliced High Protein Seeded Bread
- To one slice, spread on your cream cheese. Then add the spinach, caramelized onions, and carefully layer on the chickpea salad. Top with the second slice.15 g (1 tbsp) Reduced Fat Cream Cheese, Handful of Spinach, Caramelized Onions, Chickpea Salad
- Now you can wrap the whole thing in parchment paper to make it less messy to cut rather than do what I did and have everything ooze out the sides lol. Either way, it’ll taste great!
Video Tutorial
Nutrition Information
Caramelized Onion Chickpea Salad Sandwich
Serving Size
1 Sandwich
Amount per Serving
Calories
323.3
% Daily Value*
Fat
14.3
g
22
%
Saturated Fat
5.9
g
37
%
Cholesterol
31.8
mg
11
%
Sodium
993.2
mg
43
%
Potassium
374.3
mg
11
%
Carbohydrates
43.8
g
15
%
Fiber
23.8
g
99
%
Sugar
3.6
g
4
%
Protein
29.8
g
60
%
* Percent Daily Values are based on a 2000 calorie diet.
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe.