Garbanzo Sandwich Spread Recipe - Vegetarian Delight

Garbanzo Sandwich Spread

Garbanzo Sandwich Spread Recipe - Vegetarian Delight
Preparation time: 10 minutes | Servings: 4 | Vegetarian diet


Garbanzo Sandwich Spread
Garbanzo Sandwich Spread

Garbanzo Sandwich Spread is a delicious and healthy alternative to traditional sandwich spreads. Packed with protein and fiber, this spread is perfect for a quick and easy lunch or snack.


This recipe is inspired by traditional hummus, a popular Middle Eastern spread made from garbanzo beans. However, this version is lighter and fresher, making it perfect for sandwiches and wraps.


How to prepare

  1. Rinse and drain the garbanzos.
  2. Mash them up with a potato masher (or use a food processor on chop) to achieve a slightly chunky texture.
  3. Combine the chopped garlic (or pre-chopped garlic) and vegetables.
  4. Gradually add dressing until the mixture reaches a moist consistency.
  5. If using peppers, be cautious not to make the mixture excessively moist as they may release more liquid overnight.


  • Add fresh herbs such as parsley or cilantro for added flavor.
  • Mix in some diced avocado for a creamy texture.
  • Spice it up with a pinch of cayenne pepper or smoked paprika.

Cooking Tips & Tricks

Be sure to rinse and drain the garbanzo beans thoroughly to remove any excess salt or preservatives.

- For a smoother texture, use a food processor instead of a potato masher to mash the beans.

- Feel free to customize this recipe with your favorite vegetables and seasonings for added flavor.

Serving Suggestions

Serve this spread on whole grain bread or crackers for a healthy and satisfying snack.

Cooking Techniques

Mashing the garbanzo beans with a potato masher or food processor helps to achieve the perfect texture for this spread.

Ingredient Substitutions

Feel free to swap out the vegetables in this recipe for your favorites, such as bell peppers, cucumbers, or cherry tomatoes.

Make Ahead Tips

This spread can be made ahead of time and stored in the refrigerator for up to 3 days.

Presentation Ideas

Garnish the spread with a sprinkle of paprika or a drizzle of olive oil for a beautiful presentation.

Pairing Recommendations

Serve this spread with fresh vegetables, pita bread, or whole grain crackers for a complete meal or snack.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator. To reheat, simply spread on bread or crackers and enjoy.

Nutrition Information

Calories per serving

Each serving of Garbanzo Sandwich Spread contains approximately 150 calories, making it a light and satisfying option for a meal or snack.


Garbanzo beans are a great source of complex carbohydrates, providing sustained energy throughout the day.


This recipe is low in fat, making it a healthy option for those watching their fat intake.


Garbanzo beans are a rich source of plant-based protein, making this spread a great option for vegetarians and vegans.

Vitamins and minerals

This spread is packed with vitamins and minerals, including vitamin C, vitamin K, and folate from the vegetables.


This recipe is free of common allergens such as dairy, nuts, and gluten, making it suitable for a wide range of dietary restrictions.


Overall, Garbanzo Sandwich Spread is a nutritious and delicious option for a quick and easy meal or snack.


Garbanzo Sandwich Spread is a healthy and delicious option for a quick and easy meal or snack. Packed with protein, fiber, and vitamins, this spread is sure to become a new favorite in your recipe collection.

How did I get this recipe?

The first time I saw this recipe, I was immediately hooked. It was a warm summer day, and I had been invited to a potluck picnic by some friends from my church. As I scanned the table of dishes that had been brought by the other members, my eyes landed on a simple looking sandwich spread that was being passed around. I took a small taste and was instantly blown away by the delicious combination of flavors.

I approached the woman who had brought the spread and asked her for the recipe. She smiled warmly and told me that it was a family recipe that had been passed down through generations. She wrote it down for me on a scrap of paper and handed it to me with a twinkle in her eye.

Excited to try my hand at recreating this amazing dish, I hurried home and gathered the ingredients. The recipe called for garbanzo beans, tahini, lemon juice, garlic, and a few other simple ingredients. I followed the instructions carefully, blending everything together until it formed a smooth and creamy spread.

I spread the mixture onto some slices of whole grain bread and added a few slices of fresh tomatoes and cucumbers. As I took a bite, I was transported back to that sunny picnic day and the warm feeling of community that surrounded me.

Over the years, I have made this garbanzo sandwich spread countless times, each time tweaking the recipe to suit my own tastes. I have shared it with friends and family, who have all fallen in love with the unique and delicious flavors.

One day, while browsing through a cookbook at a local bookstore, I came across a similar recipe for garbanzo sandwich spread. Intrigued, I bought the book and tried out the new recipe. It was slightly different from the one I had been using, but just as delicious.

I began to realize that there were countless variations of this simple yet versatile dish, each one bringing its own unique twist to the table. I started collecting different recipes for garbanzo sandwich spread, adding them to my ever-growing collection of culinary treasures.

I learned that some recipes called for roasted red peppers or sun-dried tomatoes, while others added fresh herbs like parsley or cilantro for an extra burst of flavor. Some versions were spicy and tangy, while others were milder and creamier.

As I experimented with different recipes, I discovered that the key to a great garbanzo sandwich spread was in the balance of flavors. The creamy texture of the garbanzo beans needed to be complemented by the sharpness of the lemon juice, the earthiness of the tahini, and the kick of the garlic.

I also found that the quality of the ingredients was crucial. Freshly squeezed lemon juice and garlic cloves, high-quality tahini, and perfectly cooked garbanzo beans all made a difference in the final product.

I continued to refine my recipe for garbanzo sandwich spread, adding my own personal touches and creating a version that was truly my own. It became a staple in my kitchen, always ready to be whipped up for a quick and satisfying meal.

I shared my recipe with anyone who showed an interest, passing it on to friends, neighbors, and even strangers who had tasted it and wanted to recreate it at home. I took pride in knowing that this simple dish had brought joy and pleasure to so many people.

As the years went by, I continued to collect recipes for garbanzo sandwich spread, adding new variations to my repertoire. Each one brought its own unique flavor profile and added depth to my culinary knowledge.

I always made sure to credit the original recipe that had inspired me all those years ago, acknowledging the woman from the picnic who had shared her family secret with me. I felt a deep sense of gratitude for her generosity and the impact that her recipe had had on my life.

To this day, whenever I make garbanzo sandwich spread, I am reminded of that warm summer day and the sense of community and connection that it brought. It is more than just a dish to me – it is a symbol of sharing, love, and the joy of good food.

And so, as I sit at my kitchen table, surrounded by my collection of recipes and memories, I am grateful for the journey that this simple garbanzo sandwich spread has taken me on. It has taught me the power of food to bring people together, to create lasting memories, and to nourish both body and soul.

I will continue to make this dish for years to come, passing on the recipe to future generations and spreading the love and joy that it has brought into my life. And who knows – maybe one day, someone else will be inspired by my recipe and begin their own culinary adventure. The circle of sharing and connection will continue, just as it always has, through the simple pleasure of a garbanzo sandwich spread.


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