Lunch

Smashed Chickpea and Tahini Sandwich

Name: Smashed Chickpea and Tahini Sandwich
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 150 g Chickpeas, tinned and drained; 1 tbsp (15 g) Tahini; A good squeeze Lemon juice; 1 stick, about 40 g Celery; 20 g Red onion; A teaspoon, chopped Capers; 1 tsp (6 g) Dijon mustard; 2 slices, about 80 g Wholemeal bread; 30 g Little gem lettuce; 60 g Tomato; To taste Salt; Plenty Black pepper

Chickpeas crushed with tahini, lemon, celery and capers on wholemeal bread with tomato and lettuce. No egg or mayonnaise in it. 23 g of protein for 475 kcal.

Calories: 475kcal
Protein: 23g
Fat: 15g
Carbs: 61g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Gluten
Sesame
Celery
Mustard

Supermarket loaves often contain soya flour. Check the bag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chickpeas, tinned and drained150 g
Drained weight. A 400 g tin drains to about 240 g.
Tahini1 tbsp (15 g)
Lemon juiceA good squeeze
Celery1 stick, about 40 g
Red onion20 g
CapersA teaspoon, chopped
Dijon mustard1 tsp (6 g)
Wholemeal bread2 slices, about 80 g
Little gem lettuce30 g
Tomato60 g
SaltTo taste
Black pepperPlenty

Method

Drain the chickpeas and crush them with a fork or potato masher until they are broken but not smooth. About a third should still be whole.
Stir in the tahini, mustard, lemon, the celery and onion chopped very small, the capers, salt and plenty of pepper. Add a splash of water if it is too stiff to spread.
Spread thickly on one slice, top with sliced tomato and lettuce, and close the sandwich.

Worth knowing

Tahini does the job mayonnaise would, at similar calories but with some protein attached. Light mayonnaise would save about 45 kcal.
The mix keeps for three days in the fridge and is better on day two once the lemon has got into the chickpeas.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.