Chickpea and seitan smash sandwich

By the GetYourMacros team · 6 October 2026

A high-protein vegan sandwich with mashed chickpeas, seitan strips, and sweet stewed onions.

• Time 20 min
• Course One-dish meal
• Diet Vegan
• Cuisine American
• Allergens gluten, soy

Ingredients (1 serving)

• 100 g Seitan
• 120 g Canned chickpeas (drained)
• 90 g Wholegrain bread
• 100 g Onion
• 20 g Salad greens
• Mustard to taste
• Soy sauce to taste
• 10 ml Extra virgin olive oil

Quantities are for one serving: multiply by the number of people. Calories and macros are computed on the app's food database, ingredient by ingredient.

Method

1. Slice the onion and the seitan into very thin strips.
2. Heat the olive oil in a pan over medium heat and sauté the onion and seitan for 8-10 minutes until the onion is soft and the seitan is lightly browned.
3. Deglaze the pan with the soy sauce and cook for another minute until absorbed.
4. In a small bowl, mash the chickpeas with a fork together with the mustard and a pinch of black pepper.
5. Toast the wholegrain bread slices in a separate pan or toaster until golden and crisp.
6. Spread the chickpea mash on one slice of bread, top with the seitan and onion mixture, add the lettuce, and close the sandwich.

Tips

• For extra crunch, add some pickled gherkins to the smash.
• The seitan and onion mix can be prepared in advance and kept in the fridge for 2 days.

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