Using chunks of sweet mango, mashed chickpeas, and garam masala, a spice mixture containing cinnamon, cumin, and black pepper, makes this sandwich decidedly Indian in essence. The pickled tomatoes add a vinegary appeal to each bite. And because of the sky-high fibre levels, the meal will stick with you for much longer.
Moo-free
If you prefer a dairy-free sandwich, the yogurt can be replaced with dairy-free mayonnaise or even plain coconut yogurt.
Masala Chickpea Mango Sandwich
Ingredients
- 1 pint (475 mL) grape tomatoes
- 1 garlic clove, smashed
- 3/4 cup (180 mL) cider vinegar
- 1 Tbsp (15 mL) salt
- 2 tsp (10 mL) sugar
- 2 - 14 oz (398 mL) cans chickpeas, drained and rinsed
- 2/3 cup (160 mL) plain yogurt
- 1 Tbsp (15 mL) + 2 tsp (10 mL) garam masala
- 1/4 tsp (1 mL) cayenne
- 1 mango, peeled and chopped
- 1/4 cup (60 mL) chopped almonds
- 2 green onions, thinly sliced
- 1/2 cup (125 mL) chopped cilantro
- 10 slices naan or 100% whole wheat bread
- 3 cups (750 mL) baby spinach
Nutrition
Per serving:
- calories400
- protein19g
- fat9g
- saturated fat1g
- trans fat0g
- carbohydrates63g
- sugars20g
- fibre14g
- sodium574mg
Directions
01
Pierce each tomato 2 to 3 times with wooden skewer. Place tomatoes and garlic in glass container. In small saucepan, bring vinegar, 3/4 cup (180 mL) water, salt, and sugar to a boil. Simmer until salt and sugar have dissolved. Remove from heat and let cool for 20 minutes. Pour vinegar mixture into container with tomatoes and let sit, covered, for at least 2 hours.
02
Place chickpeas, yogurt, garam masala, cayenne, and a couple pinches of salt in food processor container and pulse until you have a chunky mixture. Fold in mango, almonds, green onions, and cilantro.
03
To assemble each sandwich, place some chickpea mixture on naan or bread slice and top with pickled tomatoes and spinach. Serve open-faced if on naan or top with another slice of bread.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
