Two cups of chickpeas, aka garbanzo beans, provide 28g of fiber (a whole day’s worth), which helps regulate fats in the blood.


  • 2 (15 oz) cans chickpeas, drained and rinsed
  • 1 cup plain Greek yogurt
  • Juice of 1⁄2 lemon
  • 2 tsp curry powder
  • 1/2 tsp cayenne powder or chili powder
  • salt
  • 1/3 cup cup golden raisins
  • 8 slices whole-wheat bread
  • 1 avocado, sliced
  • 4 thick tomato slices


  1. Bring a large saucepan of water to a boil. Add chickpeas, and boil them for about 5 minutes or until their texture softens. This allows for better mashing.
  2. Drain chickpeas. Place in a large bowl and roughly mash with a potato masher, or the back of a fork. Stir in yogurt, lemon juice, curry powder, cayenne powder, and a couple of pinches of salt. Stir in raisins.
  3. To assemble each sandwich, place 1⁄4 of the chickpea mixture on a slice of bread. Top with 1⁄4 of the avocado slices and a slice of tomato. Top with another slice of bread.
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