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
1/3 cup cup golden raisins
8 slices whole-wheat bread
1 avocado, sliced
4 thick tomato slices
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.
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.
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.