Chickpea salad spread with lemon and capers
Creamy chickpea spread with tahini, capers and lemon on wholegrain bread. 15 g plant protein and 13 g fibre per serving, ready in 15 minutes with no cooking.
Ingredients
- 120 gchickpeas(canned, drained and rinsed)
- 13 gtahini
- ½lemon(juice and a little zest)
- 7 ½ gcapers(drained and roughly chopped)
- 20 gred onion(finely diced)
- ½ tspmedium-hot mustard
- ½ tspolive oil
- 5 gparsley(finely chopped)
- 1 sliceswholegrain bread(about 45 g per slice)
- 50 gcucumber(thinly sliced)
Instructions
- 1
Tip the 120 g chickpeas into a bowl and mash roughly with a fork. Leave about a third of them whole so the spread keeps some bite.
- 2
Add the 13 g tahini, ½ tsp medium-hot mustard, ½ tsp olive oil and the juice of the ½ lemon, then stir everything into a creamy mixture. If it feels too stiff, a tablespoon of water loosens it.
- 3
Fold in the 20 g red onion, 7 ½ g capers and half of the 5 g parsley. Season generously with salt, pepper and a little lemon zest.
- 4
Let the spread rest for five minutes so the onion and capers can infuse, then taste and adjust the seasoning again.
- 5
Spread the 1 slices wholegrain bread thickly, arrange the 50 g cucumber on top and scatter over the remaining 5 g parsley.
Nutrition per 100 g
| per 100 g | per serving | |
|---|---|---|
| Energy | 130 kcal | 365 kcal |
| Protein | 6 g | 15 g |
| Carbs | 15 g | 41 g |
| Fat | 5 g | 14 g |
| Fiber | 5 g | 13 g |
Frequently asked
Can I use dried chickpeas?
Yes, soak 90 g of dried chickpeas overnight and cook them until tender, which gives you roughly the 240 g used here. Canned ones are simply faster and the difference in taste is small.
How long does the spread keep?
Covered in the fridge it keeps for three days. Assemble the bread just before eating, otherwise the wholegrain slices turn soggy.
How can I push the protein higher?
A tablespoon of hemp seeds or a couple of spoons of soy yoghurt instead of water lifts the protein content without changing the texture.
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