Mashed chickpea sandwich
Mash chickpeas with plain yogurt and spread them between two bread slices. A no-cook sandwich for one using familiar starter ingredients.
7 minutes total · 1 serving · snack
Prep: 7 minutes. Cooking: 0 minutes.
Ingredients
- 1/2 cup Canned chickpeas (85 g) — Approximate; measure after draining and rinsing.
- 2 tbsp Plain yogurt (30 g)
- 2 slices Sliced bread
- 1 pinch Table salt (0.3 g) — A small pinch; this is an approximate amount.
Equipment and available appliances
- Refrigerator
- 1 × Microwave-safe bowl or deep glass dish
- 1 × Fork
- 1 × Can opener
- 1 × Small strainer
- 1 × Measuring cups and spoons
- 1 × Lidded food container
Method
- Drain and rinse the canned chickpeas, then put the measured amount in a bowl.
- Mash with a fork until most chickpeas are broken up. Stir in the yogurt and salt.
- Spread onto one slice of bread, add the second slice, and eat. Refrigerate promptly if making it ahead.
Helpful notes
- This is a light sandwich; add a piece of fruit if you want more.
- Canned chickpeas are ready to eat after draining and rinsing.
Before you start
Original starter recipe; not yet kitchen-tested. Follow safe food handling and check product labels for allergens. The amounts and times shown here describe one original batch. The planner estimates sequential batches for larger portions of heated meals so the suggested cookware remains suitable.
- Wash hands and produce before preparing food. Refrigerate perishable ingredients and leftovers promptly.
Keep the yogurt refrigerated. Transfer unused opened chickpeas to a covered food container and refrigerate promptly. Eat the sandwich promptly, or keep it covered and refrigerated until eating. Follow the bread package storage guidance.
- The container count allows separate storage for unused opened canned ingredients. The planner can reuse one storage container across recipes using the same leftover ingredient.
Food-handling guidance and sources
- Wash hands, produce, utensils, and work surfaces. Clean can lids before opening. Keep refrigerated foods at 40°F / 4°C or colder and frozen foods at 0°F / −18°C. Refrigerate perishables and leftovers within 2 hours, or within 1 hour above 90°F / 32°C. Divide larger leftovers into shallow containers. Reheat leftovers to 165°F / 74°C. FDA: Safe food handling
Dietary tags describe the listed basic ingredients. Check every product label for allergens, cross-contact, and animal-derived additives; tags are not an allergy guarantee.
Grocery price references
Default prices are dated U.S. retailer reference prices checked October 10, 2026, with source links provided. Some retrieved pages may be cached. These are not live or local checkout quotes, and the examples do not form a single-store basket. Prices, promotions, stock, package sizes, tax, delivery, and other fees may differ. Edit prices to match your store; your edits remain separate from the linked references.
- Canned chickpeas — Walmart reference: Great Value Garbanzos Chick Peas, 15.5 oz. 15.5 oz can; assumes 255 g drained yield — $0.92; checked 2026-10-10. The price covers the full 15.5 oz can, including liquid. Shopping quantities assume 255 g usable drained chickpeas per can; actual drained yield may differ.
- Plain yogurt — Walmart reference: Great Value Original Plain Nonfat Yogurt, 32 oz. 32 oz tub — $2.77; checked 2026-10-10.
- Sliced bread — Walmart reference: Great Value White Sandwich Bread, 20 oz. 20 oz loaf; listing states 24 slices — $1.52; checked 2026-10-10. This reference loaf lists 24 slices. Other loaves may contain a different number.
- Table salt — Walmart reference: Great Value Iodized Salt, 26 oz. 26 oz / 737 g carton — $0.94; checked 2026-10-10. The listing supplies 737 g for the 26 oz package, so the printed metric amount is retained.