Crunchy, tangy, creamy chickpea mixture perfect for sandwiches. Nutrient-dense and protein-packed.

Ingredients

For the Chickpea Smash Mixture

  • 480 g chickpeas (1 lb 1 oz), from a can or jar, drained and rinsed
  • 4 spring onions, finely chopped
  • 3 tbsp runny tahini (45 ml)
  • 2 tsp Dijon mustard
  • 2 tbsp chopped sun-dried tomatoes, plus 1 tbsp oil from the jar (30 ml + 15 ml)
  • 1 tbsp chopped red chilli (optional)
  • 3 tbsp chopped fresh parsley (45 ml)
  • juice of 1 lemon (about 3 tbsp / 45 ml)
  • ½ tsp salt, plus more to taste
  • lots of freshly ground black pepper

For the Sandwich (per serving)

  • 200 g extra-firm smoked tofu (7 oz)
  • 2-3 medium/large tomatoes
  • 1 large ripe avocado
  • 6-8 lettuce leaves
  • 6 slices wholewheat sourdough bread
  • 6 tbsp cashew cream (90 ml) (see notes)

Instructions

  1. In a large mixing bowl, combine all the chickpea smash ingredients and mash with a potato masher or fork until well mixed. Season to taste. Leave in the fridge whilst you prep the rest.
  2. Thinly slice the tofu, tomatoes and avocado. Separate, wash and dry the lettuce leaves.
  3. Toast the sourdough, then drizzle with a little olive oil and season with a small pinch of sea salt.
  4. Layer 3 slices of sourdough with the chickpea smash, then the remaining slices with the cashew cream first, then the lettuce leaves, tomato slices, tofu and avocado slices.
  5. Carefully sandwich the two layers together, wrap up, slice down the middle with a serrated knife, and enjoy.

Notes

Tofu preparation: For extra flavor, use extra-firm deli style tofu (brand: Taifun recommended). Alternatively, slice firm smoked tofu and marinate in 1 tbsp tamari or soy sauce, 1 tsp smoked paprika, and 1 tbsp olive oil. Grill or fry until a little charred.

Cashew cream: See the Cashew Cream recipe. Start by soaking cashews in boiling water as your first step.

Nutrition: Protein per serving: 29g, Fiber: 19g, Plant diversity score: 13

Source: Sophie Waplington, Soph’s Plant Kitchen