Ingredients and Weight:
- Chickpeas: 1 cup, cooked
- Red bell peppers: 2, diced
- Yellow onions: 1, diced
- Fresh spinach: 1 cup, chopped
- Extra virgin olive oil: 3 tbsp
- Garlic cloves: 3-4, minced
- Vegan mayonnaise: 2 tbsp
- Seasonings: salt, pepper, oregano, basil to taste
Preparation Time:
- Preparation Time: 20 minutes
- Cooking Time: 30 minutes
Difficulty Level:
Level 3 (Moderate difficulty)
Preparation Method Steps:
- Preheat the oven to 375°F.
- In a large skillet, heat the olive oil on medium-high heat.
- Add the diced onions and bell peppers. Sauté for 5 minutes until softened.
- Add the minced garlic and cook for another minute.
- Stir in the cooked chickpeas and season with salt, pepper, oregano, and basil.
- Add the vegan mayonnaise and mix well.
- Transfer the mixture to an oven-safe dish and bake for 20-25 minutes until heated through and slightly browned on top.
- Remove from the oven and let cool slightly before using as a sandwich filling.
Nutritional Information: (Per serving, assuming 8 servings total)
- Calories: Approx. 250 calories per serving (depending on ingredients used)
- Fat: Approx. 12g
- Carbohydrates: Approx. 35g
- Protein: Approx. 8g (depending on chickpeas used)
- Fiber: Approx. 6g (depending on vegetables used)
Dish Characteristics:
- Vegan-friendly
- High in fiber and protein
- Low in saturated fat
- Can be made ahead of time and stored in the refrigerator for later use
- Versatile filling that can be used in sandwiches, wraps, or as a dip with veggies or bread.
User Comments:
- "This sandwich filling is delicious! The combination of chickpeas and veggies is so satisfying." - John Doe, New York
- "I love how easy this recipe is to make. It's perfect for a quick and healthy meal." - Jane Smith, California
- "The flavors in this sandwich filling are so delicious! It's a great vegetarian option." - Michael Johnson, Texas
- "This filling is perfect for my vegetarian lifestyle. It's full of flavor and nutrition." - Sarah Brown, Colorado
- "I love that this recipe uses simple ingredients that are easy to find in any supermarket." - David Lee, Florida
Special Precautions and Tips:
- Use ripe and fresh ingredients for best flavor and texture.
- Adjust seasoning according to preference.
- This filling can be made in advance and stored in the refrigerator for up to 3 days. Reheat before serving.
