Greek Salad Sandwich

Vegetarian
Health score
5%
Greek Salad Sandwich
45 min.
4
395kcal

Suggestions

This Greek Salad Sandwich is the perfect vegetarian dish, packed with fresh and flavorful ingredients. The garbanzo beans, also known as chickpeas, provide a great source of plant-based protein and a creamy texture when blended with lemon juice, olive oil, and parsley. The onion and cucumber add a refreshing crunch, while the feta cheese brings a tangy, salty flavor to the sandwich. This recipe is a fun twist on the traditional Greek salad, making it a delicious and satisfying meal option.

The beauty of this sandwich lies in its simplicity and the combination of Mediterranean flavors. It's a great option for a quick lunch or a light dinner, and it's perfect for those who want a vegetarian dish without compromising on taste and nutrition. The recipe is also easily customizable; you can add your favorite vegetables or experiment with different types of bread to make it your own.

This Greek Salad Sandwich is not only delicious but also provides a good balance of nutrients. It offers a good source of protein, healthy fats, and carbohydrates, along with essential vitamins and minerals. So, if you're looking for a tasty and nutritious meal that will transport your taste buds to the Mediterranean, this Greek Salad Sandwich is definitely worth trying!

Ingredients

  • cup garbanzo beans canned rinsed drained
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra virgin extra-virgin
  • 0.3 cup parsley fresh
  • 0.5 small onion red thinly sliced
  • serving coarse mustard 
  • ounces feta cheese crumbled
  • slices bread crumbs 
  • 0.5 medium cucumber thinly sliced
  •  tomatoes thinly sliced

Equipment

  • food processor
  • bowl

Directions

  1. In a food processor, pulse chickpeas, 1 tablespoon lemon juice, 1 tablespoon olive oil, and parsley until finely chopped. In a small bowl, stir together onion, 1 tablespoon lemon juice, and 2 teaspoons olive oil and season with salt and pepper. In another small bowl, mash feta with 1 tablespoon olive oil.
  2. Spread chickpea mixture on 4 slices bread. Top with cucumber, tomato, and onion mixture; season with salt and pepper.
  3. Spread feta mixture on 4 more bread slices and place on top of sandwiches.

Nutrition Facts

Calories395kcal
Protein9.02%
Fat59.96%
Carbs31.02%

Properties

Glycemic Index
52.83
Glycemic Load
2.42
Inflammation Score
-6
Nutrition Score
12.966086956522%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.31mg
Apigenin
8.09mg
Luteolin
0.05mg
Isorhamnetin
0.69mg
Kaempferol
0.17mg
Myricetin
0.6mg
Quercetin
3.01mg

Nutrients percent of daily need

Calories:395.32kcal
19.77%
Fat:26.7g
41.07%
Saturated Fat:11.59g
72.41%
Carbohydrates:31.08g
10.36%
Net Carbohydrates:26.9g
9.78%
Sugar:14.34g
15.93%
Cholesterol:18.92mg
6.31%
Sodium:523.42mg
22.76%
Protein:9.04g
18.07%
Vitamin K:70.41µg
67.06%
Manganese:0.42mg
21.23%
Vitamin B6:0.35mg
17.28%
Vitamin C:13.97mg
16.93%
Fiber:4.18g
16.73%
Folate:60.28µg
15.07%
Vitamin B2:0.24mg
14.3%
Phosphorus:140.02mg
14%
Vitamin A:687.63IU
13.75%
Calcium:135.41mg
13.54%
Vitamin B3:2.33mg
11.67%
Iron:1.95mg
10.82%
Potassium:316.59mg
9.05%
Vitamin B1:0.13mg
8.98%
Vitamin E:1.27mg
8.44%
Magnesium:32.61mg
8.15%
Zinc:1.15mg
7.64%
Selenium:4.54µg
6.48%
Vitamin B12:0.36µg
5.99%
Copper:0.12mg
5.93%
Vitamin B5:0.46mg
4.61%
45 min.
4
395kcal
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