Chickpea Sunflower Sandwich

18 30 488
Ingredients Minutes Calories
Prep Cook Servings
30 min 0 min 3
Chickpea Sunflower Sandwich
Health Highlights
Smashed chickpeas and roasted sunflower seeds in a simple dressing sandwiched between bread and topped with secret sauce, this is healthy lunch perfection.

Ingredients


1 can (15oz) Chickpeas, canned, drained (rinsed and drained)
1/4 cup Sunflower seeds (roasted; if salted; scale back on added salt)
3 tbsp Mayonnaise, vegan (sub tahini for a more earthy; nutty flavor)
1/2 tsp Dijon mustard (spicy mustard; if using tahini instead of mayo; use 1/2 as much mustard)
1 tbsp Maple syrup (or sub agave or honey if not vegan)
1/4 cup Red onion (chopped)
2 tbsp Dill, fresh (finely chopped or 1 tbsp dried)
1 pinch Salt and pepper (each to taste)
4 slice Bread, sprouted, whole grain, Ezekiel 4:9 (lightly toasted ( gluten-free for GF eaters))
1/2 avocado(s) Avocado (optional for serving)
3 leaf Lettuce, romaine (optional)
1/4 medium Red onion (sliced; optional)
1 medium Tomato (sliced; optional)
1/4 cup Hummus
1/2 tbsp Lemon juice (1/2 lemon yields ~ 1 Tbsp)
1 tsp Dill, dried (or tsp dried)
2 clove(s) Garlic ((minced)))
1/4 cup Almond milk, unsweetened (or water - to thin)

Instructions


  1. Prepare garlic herb sauce and set aside.
  2. Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt, and pepper and mix with a spoon. Taste and adjust seasonings as needed.
  3. Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce).
  4. Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with other two slices of bread.
  5. Sunflower-chickpea mixture will keep covered in the fridge for up to a few days, making it great for quick weekday lunches!

Nutrition Facts

Per Portion

Calories 488
Calories from fat 178
Calories from saturated fat 20.3
Total Fat 19.8 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.7 g
Monounsaturated Fat 6.6 g
Cholesterol 3.6 mg
Sodium 574 mg
Potassium 750 mg
Total Carbohydrate 66 g
Dietary Fiber 17.5 g
Sugars 14.1 g
Protein 20.5 g

Dietary servings

Per Portion


Grain 1.3
Meat Alternative 1.0
Vegetables 2.5

Energy sources


Pygal47%467.27337256957827185.8664935357999836%309.2916618181823246.965309693734217%335.6766635927259119.2668873627419847%36%17%CarbohydratesFatProtein

Meal Type(s)





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