Main image of Mashed Chickpea & Dill Sandwich

Mashed Chickpea & Dill Sandwich

10 min

Meal

10 ingredients or less

One-bowl / one-pot

For a fast lunch recipe, look no further than this mashed chickpea sandwich. It's incredibly filling and flavourful! The sunflower seeds, pickles and bell pepper add a great crunch to this tangy mash.

sandwiches

Total

10 min

Prep

10 min

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Gluten symbol

gluten

Free from

Soy symbol

soy

Peanut symbol

peanut

Treenut symbol

tree nut

Sesame symbol

sesame

Ingredients

  • 1½ cups (278 g)
    cooked chickpeas
  • ¼ cup (60 mL)
    vegan mayonnaise
  • ½
    red bell pepper, minced
  • ¼
    red onion, minced
  • ¼ cup (36 g)
    chopped pickles
  • ¼ cup (36 g)
    roasted sunflower seeds, toasted
  • 2 Tbsp (1 g)
    fresh dill, chopped
  • 1 Tbsp (3 g)
    fresh chives, chopped (optional)
  • 6
    slices whole wheat bread, toasted

Serve with

  • romaine lettuce
  • tomato
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Directions

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  1. In a large bowl, mash the chickpeas with a potato masher or fork until flakey.
  2. Add the remaining ingredients (except for the bread) to the bowl and mix to combine.
  3. Serve on the bread or in a wrap, add lettuce, tomato slices, and other toppings if desired, and enjoy!

Notes

  • Alternatively, serve as a snack with crackers, veggies, or scooped onto a salad!

Storage

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains 62%

slice whole wheat bread

Proteins 24%

cooked chickpeas

roasted sunflower seeds

Fruits & Veggies 14%

red bell pepper

red onion

chopped pickles

fresh dill

fresh chives

Calcium
No significant sources of calcium
Fat

vegan mayonnaise

roasted sunflower seeds

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Shantu - April 9, 2021, 4:57 a.m.

Hello. I love your videos and just wanted to say you are an amazing person. I had a question. I don’t like bell peppers as much, so is there any alternative to bell peppers for any recipe and also keeping the nutrients in mind. Please let me know. Thank you so much.

PUL Team - April 9, 2021, 5:38 a.m.

Aww thank you, Shantu 🥰 It may depend on the recipe, but you can usually omit the bell peppers or substitute them for another veggie of your choice! In this recipe, celery, shredded carrots, or more tomatoes or onions are some ideas 😀


Kels - April 6, 2021, 10:45 p.m.

This looks amazing! What type of pickles should I use for the recipe? Sweet pickles or savory pickles?

PUL Team - April 7, 2021, 3:38 a.m.

Hi there Kels! Thanks for the question. Either type would be okay depending on your preferences 🙂