🧾 Ingredients (Makes 2 sandwiches)
For the filling:
- 1/2 cup cooked chickpeas (or canned, rinsed & drained)
- 1/2 cup crumbled paneer (low-fat if preferred)
- 2 tbsp Greek yogurt or hung curd (for creaminess)
- 1 tbsp lemon juice
- 1 small onion, finely chopped
- 1 small tomato, finely chopped (remove seeds for less sogginess)
- 1 green chili (optional), finely chopped
- Handful of coriander (cilantro) leaves, chopped
- 1/4 tsp cumin powder
- 1/4 tsp chaat masala (optional)
- Salt and black pepper to taste
For the sandwich:
- 4 slices of whole grain or multigrain bread
- A few spinach or lettuce leaves
- Optional: olive oil or butter (very light, if toasting)
🥄 Instructions
- Mash & Mix Filling:
- Lightly mash the chickpeas in a bowl (keep some texture).
- Add crumbled paneer, Greek yogurt, lemon juice, chopped onion, tomato, chili, coriander, and spices.
- Mix everything until well combined.
- Assemble:
- Place spinach or lettuce on one slice of bread.
- Spoon the chickpea-paneer mixture over it.
- Top with another slice of bread.
- Serve Options:
- Cold: Slice and serve immediately as a refreshing sandwich.
- Toasted: Lightly brush outside of bread with olive oil or ghee and toast on a pan until golden brown.
✅ Why It’s Healthy
- High in plant & dairy protein (chickpeas + paneer)
- Good fiber from whole grain bread & legumes
- Low in saturated fat (especially if using low-fat paneer & yogurt)
- No mayo or heavy sauces
🥪 Variations
- Add grated carrot or cucumber for extra crunch
- Use hummus instead of yogurt for a vegan version (replace paneer with tofu)
- Add a sprinkle of flax seeds or sunflower seeds for a nutrition boost