We are always on the lookout for a new recipe for lunch on the day that is just as easy to prepare, rich in nutrients and satisfying, and we found all three in this sandwich recipe with 10 minute vegan buffalo salad chickpeas by Emilie Eats. It is made with everyday ingredients that you probably already have at your disposal, while you can prepare the buffalo chickpea salad earlier. So whether you’re grilling it, you’re in dire need of a delicious, hassle-free meal you can cook between Zoom meetings, this vegetable protein filling can be the focus of a sandwich or over a salad in seconds.
Best piece; Emilie encourages you to customize this dish to your liking. This may mean that you are mashing your chickpeas a lot the choosing to leave them thick for extra texture. You can also enjoy whatever vegetables of your season (or in your crispiest drawer) and drink ham whatever spices you love most.
“This is a fantastic solution for a coffee bag lunch,” says Brierley Horton, MS, RD, co-host of the Happy Eating Podcast. “Hello, this recipe has more than half of your recommended daily fiber intake. In addition, the combination of fiber and prebiotics – which is the food that feeds the good bugs in your gastrointestinal tract – can promote a healthy gut microbiome. (Be aware, if you get it on the go, just be sure to follow Emilie’s advice and pack the salad separately from the rest of the sandwich so it doesn’t get soaked between slices of sandwich bread.)
Aside from the simplicity and readiness of the meal, this recipe has so much to offer in terms of food, especially for gut health. Follow to learn how each ingredient in this recipe can benefit both your microbiome and your overall health.
Horton loves legumes, as they offer a double punch of both protein and fiber to give any recipe some extra staying power. Chickpeas also have a low glycemic index, which means they help keep your blood sugar stable (thanks to this protein-fiber combination) and also stabilize your mood as you feed the rest of the workday.
Horton notes that if you watch your sodium intake, look for boxes of chickpeas with “no added salt” on the label. You will also get some sodium from the hummus and the hot sauce, so he says you may not need to add any extra salt. You can test along the way to reach the desired sodium level. “I would also add some pistachios or almonds to the side for an extra shot of healthy fat and also add potassium, which will help offset the higher sodium levels,” says Horton.
Learn more about the many health benefits of chickpeas from an RD by watching this video:
2. Fresh vegetables
While we all know that vegetables are good for us, it is important to consume different types, as different colors contain different types of polyphenols, a powerful anti-inflammatory agent. As we begin to discover more relationships between gut health and longevity, eating a variety of colorful, high-fiber vegetables is an important ingredient in enhancing our microbiome and longevity.
“I like the added texture and nutritional value of carrots, celery and red peppers,” says Horton. “While not many of these vegetables are added, it still increases the health factor of the salad.” You can also put some other slices of celery, carrots and peppers on the side to increase your vegetable intake.
Speaking of polyphenols, our spice racks are filled with these anti-inflammatory compounds. This recipe calls for garlic powder, onion powder, paprika and pepper, which are great for the gut. Garlic and onion have been shown to help fight infections throughout the body, while gastronomic herbs as a whole have been linked to preventing inflammation and chronic health conditions such as cancer.
4. Bread with sprouts
“I like that the recipe calls for bread that has sprouted — which will increase the number of proteins in this meal,” says Horton. Vegetarian bread also offers a nice nutritional boost in addition to protein: You will also find fiber, B vitamins, zinc and magnesium and choosing a vegetarian option will facilitate digestion.
Vegan Chicken Salad Sandwich Recipe by Emilie Eats
Makes 6 servings
2 cans of 15 ounces chickpeas, drained and rinsed
1 medium carrot, finely chopped
1 stalk of celery, finely chopped
1/2 red pepper, finely chopped
3 spring onions, finely chopped
1/2 cup hummus
3 tablespoons hot sauce
1/2 teaspoon salt
1/2 kg black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon paprika
12 slices of sprouted cereal bread
Covers: spinach, tomatoes, cucumbers, etc.
1. Put the chickpeas in a medium bowl. Mash with a fork or mashed potatoes until everything is mashed, leaving a little texture. Add the carrots, celery, green onions, pepper, hummus, hot sauce, salt, pepper, garlic powder, onion powder and paprika. Stir until the ingredients are completely combined.
2. Slices of toast.
Pour a scoop of chickpea salad into a piece of bread, add the desired sandwich patches and then another piece of bread.
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