Healthy Chickpea Paneer Sandwich

🧾 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)

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🥄 Instructions

1. 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.
2. Assemble:
   • Place spinach or lettuce on one slice of bread.
   • Spoon the chickpea-paneer mixture over it.
   • Top with another slice of bread.
3. 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.

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✅ 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

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🥪 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