Sandwiches are a popular option when it comes to lunch food and that’s probably because they are easy and convenient to make. And the combinations are endless from PB and J to ham and cheese and everything in between.

I love a good sandwich like anybody else but I wanted to change things up a bit and since I love incorporating vegetable protein on our menu, this was the perfect opportunity for it.

Those chickpeas have about 10g of protein per 1 cup serving and lots of fiber! Additionally they are a good source of iron so if you need to up your intake that’s a good option.

You all know I recommend whole grains as part of a well rounded diet so why didn’t I choose a whole wheat or rye bread? Well that’s is because sourdough bread actually has some interesting benefits.

The nutritional make up in itself is fairly similar to any other bread but the main difference is the fermentation process it goes through! This fermentation allows for easier blood sugar control and can help reduce insulin sensitivity. It can also be digested easier by people with gluten sensitivity since it contains less gluten than your average bread.

Most importantly, sourdough works as a prebiotic – which is the non digestible fiber that feeds your gut bacteria. Prebiotics are very useful for a healthy digestive system and bowel function.

So if you are looking for a vegetable sandwich that still has some protein, check out this recipe!

Roasted red pepper and chickpea sandwiches

Sweet and tangy vegetarian sandwich recipe.
Prep Time 25 mins
Cook Time 45 mins
Total Time 1 hr 10 mins
Course Main Course


  • 4 red peppers
  • 1 can chickpeas rinsed and drained
  • 1 small cucumber
  • 2 cups arugula
  • 8 pieces sourdough bread
  • 2 tbsp butter
  • 1 avocado mashed
  • 2 tbsp mayonaise olive oil based
  • 1 tsp lemon juice
  • 1 tsp paprika
  • 1/4 tsp cayenne pepper
  • salt and pepper to taste


  • Preheat oven at 400F
  • Cut peppers in half and core. Place cut side down on a baking sheet lined with parchment paper.
  • Roast pepper in the oven until lightly blackener. Roughly 45 minutes. You may need to broil them for 5 minutes at the end.
  • Place them in a bowl and cover to sweat the peppers for 10-15 minutes then peel them. The sweating will make the skin easier to take off.
  • Put the peppers in a food processor and blitz until smooth.
  • Add the chickpeas, lemon juice and seasoning and pulse until the chickpeas are broken up.
  • Spread butter on one side of each pieces of bread and toast in a skillet. You can omit the butter and also place in a toaster but both side will be toasted.
  • Spread mayonnaise on the un-toasted side of on piece of the sandwich and the mashed avocado on the other.
  • Layer arugula, sliced cucumber and chickpea mixture before closing.
  • Slice in half and enjoy!
Keyword chickpea, red peppers, sourdough, vegetarian
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