{
 "@context": "https://schema.org",
 "@type": "Recipe",
 "author": {
  "@type": "Organization",
  "name": "asharedpalate.com"
 },
 "name": "Chickpea Salad Sandwich",
 "description": "Chunky mashed chickpeas bound with Greek yogurt and a spoon of olive oil, crunchy with celery and carrot, piled on whole-wheat bread for an easy no-cook lunch.",
 "recipeCategory": [
  "Lunch"
 ],
 "recipeYield": "4 servings",
 "totalTime": "PT20M",
 "recipeIngredient": [
  "3 cups (492 g) no-salt-added canned chickpeas, drained and rinsed",
  "1 container (6 oz / 170 g) nonfat plain Greek yogurt",
  "2 tbsp (27 g) olive oil",
  "juice of 1 lemon (48 g)",
  "2 medium stalks celery (80 g), finely chopped",
  "1 medium carrot (61 g), grated",
  "¼ cup (40 g) finely chopped onion",
  "½ cup (30 g) chopped fresh parsley",
  "1 tsp (1 g) dried oregano",
  "½ tsp (1.15 g) smoked or sweet paprika",
  "½ tsp (1.15 g) black pepper",
  "⅜ tsp salt (2.25 g)",
  "8 slices (256 g) whole-wheat bread",
  "8 inner romaine leaves (48 g)",
  "8 medium tomato slices (160 g)"
 ],
 "recipeInstructions": [
  {
   "@type": "HowToStep",
   "text": "Put the chickpeas in a large bowl. Pour the lemon juice and olive oil over them and let them sit 10 minutes while you chop, so the chickpeas take up the lemon."
  },
  {
   "@type": "HowToStep",
   "text": "Mash them with a fork or potato masher until about half are broken and the rest are whole. Stop before it turns smooth; it should look chunky, not like hummus."
  },
  {
   "@type": "HowToStep",
   "text": "Stir in the yogurt, celery, carrot, onion, parsley, oregano, paprika, pepper and salt until everything is coated."
  },
  {
   "@type": "HowToStep",
   "text": "Taste it. If it needs more brightness, it gets more pepper, not more salt; the salt is counted."
  },
  {
   "@type": "HowToStep",
   "text": "Toast the bread if you like. On 4 slices lay 2 romaine leaves and 2 tomato slices, spoon a quarter of the chickpea salad onto each (about ¾ cup), and close each with another slice."
  },
  {
   "@type": "HowToStep",
   "text": "Eat right away, or pack the filling and bread apart and put them together at lunch so the bread stays dry. Do not leave the filling out more than 2 hours."
  }
 ],
 "nutrition": {
  "@type": "NutritionInformation",
  "servingSize": "1 of 4",
  "calories": "478 kcal",
  "proteinContent": "24.4 g",
  "carbohydrateContent": "69.3 g",
  "fatContent": "12.7 g",
  "saturatedFatContent": "1.8 g",
  "sugarContent": "13.1 g",
  "sodiumContent": "568 mg",
  "fiberContent": "15.4 g"
 },
 "image": "https://asharedpalate.com/assets/scenes/chickpea-salad-sandwich.jpg",
 "imageAlt": "Chunky mashed chickpea salad with celery, carrot and parsley, with romaine leaves and tomato slices, between two slices of whole-wheat bread, on a plate",
 "url": "https://asharedpalate.com/chickpea-salad-sandwich"
}