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Garbanzo Bean Sandwiches ( 7 Points

Garbanzo Bean Sandwiches ( 7 Points recipe image
This hearty Middle-Eastern inspired sandwich features a rich, creamy garbanzo bean spread blended with walnuts, onion, and garlic for a nutty, aromatic flavor profile. The texture is smooth yet substantial, providing a satisfying protein-packed meal. Served inside soft whole wheat pita pockets, it is layered with crisp lettuce, juicy seeded tomatoes, and refreshing cucumber slices. A drizzle of reduced-fat cucumber-ranch dressing ties the flavors together with a cool, tangy finish. Perfect for a quick lunch, potluck contribution, or a healthy dinner option, this recipe is easy to prepare using pantry staples and fresh produce. It offers a delicious vegetarian alternative to traditional meat sandwiches.
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 465.1
Dietary: Vegetarian
Description
This hearty Middle-Eastern inspired sandwich features a rich, creamy garbanzo bean spread blended with walnuts, onion, and garlic for a nutty, aromatic flavor profile. The texture is smooth yet substantial, providing a satisfying protein-packed meal. Served inside soft whole wheat pita pockets, it is layered with crisp lettuce, juicy seeded tomatoes, and refreshing cucumber slices. A drizzle of reduced-fat cucumber-ranch dressing ties the flavors together with a cool, tangy finish. Perfect for a quick lunch, potluck contribution, or a healthy dinner option, this recipe is easy to prepare using pantry staples and fresh produce. It offers a delicious vegetarian alternative to traditional meat sandwiches.
Ingredients
  • (15 ounce) c garbanzo beans (15 to 16 ounce can) -- rinsed and
  • Drained
  • 1/2 cups Water
  • 2 tablespoons Chopped walnuts
  • 1 tablespoons Finely chopped onion
  • 1 clove Garlic -- finely chopped
  • 4 whole Wheat pita breads (6 inches in
  • )
  • Lettuce leaves
  • 1 medium Tomato -- seeded and chopped
  • 1/2 medium Cucumber -- sliced and quartered
  • 1/2 cups Reduced-fat cucumber-ranch dressing
Directions
  1. 1
    Place rinsed garbanzo beans, water, chopped walnuts, finely chopped onion, and garlic into a food processor or blender.
  2. 2
    Process the mixture until smooth and creamy, scraping down the sides as needed.
  3. 3
    Cut each whole wheat pita bread in half to form two pockets.
  4. 4
    Line each pita pocket with fresh lettuce leaves.
  5. 5
    Spoon 2 tablespoons of the bean spread into each pita half.
  6. 6
    Add chopped seeded tomato and sliced cucumber to each sandwich.
  7. 7
    Drizzle with reduced-fat cucumber-ranch dressing and serve immediately.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 465.1kcal
% Daily Value *
Total Fat 16.4g26%
Saturated Fat 2.4g12%
Cholesterol 1.5mg1%
Sodium 762.5mg32%
Total Carbohydrate 73.6g25%
Dietary Fiber 4.4g18%
Sugars 3.3g
Protein 11.3g23%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

The recipe mentions parsley in the directions but it is not listed in the ingredients. You may add 2 tablespoons of chopped fresh parsley to the bean mixture for extra freshness if desired.

For a vegan version, ensure the cucumber-ranch dressing is dairy-free. Alternatively, use a simple lemon-tahini drizzle or olive oil and lemon juice.

Store leftover bean spread in an airtight container in the refrigerator for up to 3 days. The assembled sandwiches are best eaten immediately to prevent the pita from becoming soggy.

If the bean spread is too thick, add additional water, one tablespoon at a time, until the desired consistency is reached.

Keywords: garbanzo bean, chickpea, pita sandwich, vegetarian, vegan, healthy lunch, bean spread, middle eastern, whole wheat, cucumber ranch, quick meal, plant based, high protein, no cook, bean dip, lunch idea, potluck, easy recipe, mediterranean
Read it online: https://www.chefs-mate.com/recipe/garbanzo-bean-sandwiches-7-points/