Smoky Bean Sandwich

Relish your taste buds with this nutritious and palatable bean sandwich. Also, the best meal to surprise your kids with! It is very easy and quick to prepare. It is a great snack to pack in the lunch box or serve as an evening treat to bring happiness to everyone’s face guaranteed!

Nutritional Benefits

Chickpeas may offer a variety of health benefits, such as improving digestion, reducing the risk of diseases, and helping in weight management. They are also high in protein. Whole wheat bread is a rich source of dietary fiber. Therefore, the scrumptious whole wheat bean sandwich is a wholesome treat.

Ingredients

• 1-2 bread slices- whole wheat or multigrain bread
• 20 grams onion
• 20 grams boiled chickpeas
• 10 grams finely chopped tomato
• 10 grams sliced red pepper
• 5 grams finely chopped spring onion greens
• 5 grams minced garlic cloves
• 5 grams ginger
• 1 green chili
• 1 tablespoon coriander/cilantro
• Salt, as per taste
• 1 teaspoon Extra-virgin olive oil

Calorie Count

• Calorie
• 126 Kcal
• Protein
• 4.2 grams
• Carbohydrates
• 17.7 grams
• Fat
• 4.5 grams

Method

• Heat some oil and saute onion, ginger, garlic, and green chili.
• Then mix together boiled chickpeas, chopped tomato, red pepper, chopped spring onion greens, and salt. Mix them well.
• Take a slice of bread. Evenly spread 2 tablespoons of the prepared stuffing on one side of the bread and cover it with another. Press them together gently to seal them.
• Take a skillet and grease with oil and place the sandwich over it.
• Cook over medium flame till the sandwich becomes crispy and turns golden brown.
• Cut it in half diagonally and serve warm with mint chutney or curd.

Over to you

Forget that normal and simple bread sandwich and switch to whole wheat or multigrain bean sandwich instead! This is not just healthy but also filling. Prepare it as per your taste and different vegetables can be added for a pop of color.