Name: Mashed Chickpea & Dill Sandwich
Prep time: 3 min
Cook time: 7 min
Total time: 10 min
Yield: 3 servings
Ingredients: 1.5 cup chickpeas (cooked); 0.5 null bell pepper (minced); 0.25 null red onion (minced); 0.33 cup vegan mayonnaise (or more to taste); 0.25 cup pickle (chopped); 3 tbsp roasted sunflower seeds; 2 tbsp fresh dill (chopped); 1 tbsp fresh chives (chopped (optional)); 0.5 null lemon (juiced (optional)); 1 pinch salt (to taste); 1 pinch ground black pepper (to taste); 6 slice wholegrain bread (multigrain); 1 null tomatoes (medium, sliced); 6 null butter lettuce (leaves); 0.25 cup pickled red onions

Instructions

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1

In a large bowl, mash the chickpeas (1.5 cup) with a potato masher or fork until flaky.
2

Add the minced bell pepper (0.5), red onion (0.25), vegan mayonnaise (0.33 cup), pickle (0.25 cup), roasted sunflower seeds (3 tbsp), fresh dill (2 tbsp), fresh chives (1 tbsp), and lemon (0.5) to the bowl.
3

Season the mixture with salt (1 pinch) and ground black pepper (1 pinch), then stir until thoroughly combined.
4

Assemble the sandwiches by spreading the chickpea mash onto wholegrain bread (6 slice) and topping with sliced tomatoes (1), butter lettuce (6), and pickled red onions (0.25 cup).

Nutrition Facts

Per portion

Divide into portions:

412

kcal

Protein (g)

Carbs (g)

Fat (g)

Macronutrients

Saturated Fat 2 g

Monounsaturated Fat 5 g

Polyunsaturated Fat 7 g

Fiber 13 g

Sugars 12 g

Micronutrients

iron

5mg

77% DV

sodium

452mg

59% DV

calcium

126mg

29% DV

potassium

657mg

42% DV

vitamin a

96mcg

32% DV

vitamin c

35mg

115% DV

vitamin k

48mcg

120% DV