Smashed Chickpea Salad Sandwich

12 15 353
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 2
Smashed Chickpea Salad Sandwich
Health Highlights
Mashed chickpeas create a texture very similar to flaked chicken or tuna and the sauce gets a boost from the tangy dill.

Ingredients


1 can (15oz) Chickpeas, canned, low sodium (drained and rinsed)
2 large stalk(s) Celery (finely chopped)
3 green onion (stem) Green onion (thinly sliced)
1/4 cup Dill pickles (finely chopped)
3 tbsp Mayonnaise, low fat (or mayonnaise of choice)
1 clove(s) Garlic (minced)
1 1/2 tsp Yellow mustard
2 tsp Dill, fresh (minced fresh; optional)
1 1/2 tsp Lemon juice (fresh; to taste)
1 dash Black pepper (to taste)
2 slice Bread, sprouted, whole grain, Ezekiel 4:9
1/3 cup Baby spinach (or greens of choice)

Instructions


  1. In a large bowl, mash the chickpeas with a potato masher until flaked in texture.
  2. Stir in the celery, green onions, pickles, mayonnaise, and garlic until combined. 
  3. Add in the mustard and fresh dill, and season with lemon juice, salt, and pepper. Mix well and adjust the quantities to taste.
  4. To serve, spread a thick layer of the mixture on one slice of bread, top with a slice of tomato, spinach, and the other slice of bread. 

Notes:

  • Mix it up by serving the smashed chickpea mixture open-faced on toasted bread, wrapped in a tortilla, stuffed in a pita, piled on top of your favorite crackers, or on top of a basic leafy green salad. 



Nutrition Facts

Per Portion

Calories 353
Calories from fat 119
Calories from saturated fat 15.6
Total Fat 13.2 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.3 g
Monounsaturated Fat 3.0 g
Cholesterol 8.3 mg
Sodium 746 mg
Potassium 657 mg
Total Carbohydrate 48 g
Dietary Fiber 13.7 g
Sugars 8.8 g
Protein 16.9 g

Dietary servings

Per Portion


Grain 1.0
Meat Alternative 1.2
Vegetables 3.9

Energy sources


Pygal47%467.39357818852534187.099051233800834%312.44314775572826251.0011983340145619%330.30903844026057122.6752404824703647%34%19%CarbohydratesFatProtein

Meal Type(s)





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