Mashed Chickpea & Dill Sandwich
10 ingredients or less
One-bowl / one-pot
1½ cups (246 g)cooked chickpeas
½bell pepper, minced
¼small red onion, minced
⅓ cup (80 mL)vegan mayonnaise, or more to taste
¼ cup (36 g)chopped pickles
3 Tbsp (27 g)roasted sunflower seeds
2 Tbsp (2 g)fresh dill, chopped
1 Tbsp (2 g)fresh chives, chopped (optional)
½lemon, juiced (optional)
1 pinchsalt, or more to taste
1 pinchground black pepper, or more to taste
6slices multi-grain bread
1medium tomato, sliced
6butter lettuce leaves
¼ cup (51 g)
Make your own
- In a large bowl, mash the chickpeas with a potato masher or fork until flakey.
- Add the remaining chickpea mash ingredients to the bowl and mix to combine.
- Serve with your favourite sandwich fillings. Alternatively, serve as a snack with crackers, veggies, or scooped onto a salad. Enjoy!
- Prepared sandwiches are best enjoyed on the same day they're made.
- Store the mashed filling in an airtight container in the fridge for up to 2 days.
Let us know what you think
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 & Starches 42%
• slice multi-grain bread
• cooked chickpeas
• roasted sunflower seeds
Fruits & Veggies 40%
• bell pepper
• small red onion
• chopped pickles
• fresh dill
• fresh chives
• medium tomato
• butter lettuce leaf
• pickled red onions
CalciumNo significant sources of calcium
• vegan mayonnaise
• roasted sunflower seeds
Nutrition per sandwich
Calories 407 kcal
|Total fat||13.8 g|
|Saturated fat||2.0 g|
|Trans fat||0.0 g|
|Total carbs||56.4 g|
|Dietary fiber||12.5 g|
|Total sugars||11.8 g|
|Added sugars||0.2 g|
|Vitamin A||96 μg RAE|
|Vitamin B6||0.5 mg|
|Vitamin B12||0 μg|
|Vitamin C||32.0 mg|
|Vitamin D||0 μg|
|Vitamin E||3.7 mg|
|Vitamin K||47 μg|
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.
Watch it step-by-step!
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Discussion & Rating
me and my sister made this recipe and we love it.
I am obsessed with this recipe... So flavourful and filling! Absolutely love it!
Quick, easy, and really good for a quick lunch. I will be keeping this on hand.
I absolutely love this! I've done this so many times now! I'm obsessed!
such a quick & easy picnic recipe for the summer! i really appreciate how thoughtful pick up limes was about the textures in this sandwich because they make all the difference :)
so yummy! thank you for sharing this great recipe.
Next level of sandwiching! Keeps you full for hours. I recommend making this when dill is in season and to use more of it if you like the taste. Yum!
I just made this and eating my sandwich right now. It was sooo good! I did not have all the ingredients but still turned out delicious. I sub celery for pickles and parsley for dill.
Such a great sandwich to bring to the beach and it was delicious! Really hit the spot
I was pretty skeptical about this one, because I wasn't sure how I would feel about the chick peas like this. BUT it was absolutely delicious! The flavor, the texture, it was all perfect. Thank you.
This was so flavourful! A fresh twist on my normal sandwich. I ended up using a whole 400g tin of chickpeas to avoid waste at home. I added the optional lemon juice to the mash and it got a bit too wet. I just added some wholemeal flour to dry it up and kept mashing. Worked perfectly! Thanks PUL!
I made this yesterday, and it was delicious! Once again, Sadia' recipes never disappoint!
So. I officially crave this now. So delicious, especially with my homemade pickles. I add a heap of the mash to two toasted slices of GF buckwheat bread and slices of cucumber/radishes, and my brain melts. So in love, thank you for a super delish and quick recipe.
What brand of bread do you recommend for this sandwich? Is there one you typically buy?
SO GOOD. I will make over and over and over again.
There is a way to make your own mayo from mustard and aquafaba water.
My meat eating brother was impressed
This is delicious! The creaminess of the chickpeas and mayo, combined with the crunchy bell pepper, pickles and onions make this recipe rich in flavour and texture. I'm not vegan but I'm trying to add more plant based recipes to my diet and this one will definitely replace my tuna sandwiches 😋😋😋 Thanks for sharing!
Delicious and nutritious. Followed recipe except for adding a little diced celery for extra crunch. This will become a staple lunch for me. Thank you!
Very tasty. Good to have in fridge for snacks or dinner.
YUMMMM!! Easy, delicious and forgiving recipe. Accommodates random ingredient swaps well.
I love this sandwich! My kids did not like it as much, but I think it's wonderful.
Whenever I’m a little low on money I prep a bunch of this and use it for lunch at work. Helps me get the protein, tastes amazing and is a flexible recipe for whatever I have on hand at that moment.
I have made this so many times! And it is great not just with bread, goes well with lots of things as a side dish.
This is such a delicious, nutritious dish! I do not like most mayo based dishes, but this totally blew me away! Yesterday I had it on a rice cracker and it was perfect!
I didn't think I would like mashed chickpeas but this really is delicious! Fresh dill and chopped red pepper add freshness and flavour. Now a weekly sandwich in my household. I am looking to replace old standards with vegan options and this is a good start. I am looking to trying more of your recipes. Thank you!
Made this yesterday, it was super easy, and my husband loved it! Will make again and have fun tweaking the ingredient ratios for different flavors.
I absolutely love this recipe! This tastes delicious and it always leaves me feeling satisfied. It is my favorite meal to prep for lunches. The flavors are so wonderful together.
Can I ask what type of bread that is in the picture? Pumpernickel, rye, …?
A delicious recipe! I didn't have mayo, because a really don't like it, so i substituted it with a mashed avocado and added more lemon juice to regulate acidity.
I'm trying to become vegan ( currently vegetarian) and your videos motivate me a lot. I love how colourful your recipes are. It is also important to me, that you use ingredients that everyone can buy and not some fake meat/cheese/cream based recipes, that does not work anymore, if you don't have specific brand...
A deceptively simple recipe! All the flavors mix wonderfully, especially the fresh dill. I used a small avocado instead of vegan mayonnaise.
Sadia, this is just a delishes recipe, as are all the recipes of yours that I have made and enjoyed! I am not even vegetarian, but I have a daughter who is. So I tried some of your recipes, and have passed the Pick Up Limes you tube channel to all three daughters , friends and colleagues! I now cook from your recipes more than I cook meat recipes! Thanks so much, and keep up the good work. Loved your engagement video BTW :)
This is my new go-to recipe for my lunch prep. I make 6 days' worth and store it in the fridge in my graduate school office so I have quick and easy access to a healthy meal. I'm a huge fan of anything that is healthy, easy, and delicious - this recipe checks all of the boxes.
We're totally in love with this. It's a favorite to bring on picnics, for lunch or for dinner.
I'm not a fan of mayo, so I substituted it with a turmeric tahini dressing, so delicious! It's a definite keeper, thank you!
Made this for lunch. It was awesome!
This has easily become a favourite recipe of mine! It's quick and easy to make and great for meal-prepping :) Thank you!
How did you ever think to put dill pickles in this?? XD This was such a delightful and cozy surprise. I find it really nourishing, flavorful, and comforting. And, it's super easy to meal-prep. Thank you!
This is one of my favorite go to recipies to take to work. So simple and delicious 😋
Love it! So simple yet so delicious, especially when combined with avocado!
Thank you, thank you for sharing this recipe and keep up the great work!
I tried this sandwich and tasted amazing!
THANK YOU !
I love this chickpea mash! Sometimes I made it for a snack and just eat it right out of the container... I just made this mash and made a pickle sandwhich with Mash, Broccoli spouts, thinly sliced dill pickle, and some mustard on Ciabatta.
10++++ This has become a favorite for sandwiches and salad. I still eat tuna - yet find I want this before the tuna! So delicious! Another plus, this is such a quick and easy recipes and keeps beautifully. So grateful for PUL and Sadia! Life changing recipes.
Awesome! Me and my husband are trying to eat More vegan food and this one is great, Thanks!
One of the best recipes... I think I've made this 10 times! Such a light recipe, packed with so many amazing nutrients!
Such a great, fresh meal for a hot summer day! I couldn't find any vegan mayo, instead i made your vegan tzaziki sauce recipe and layered it on the bread before adding the chickpea mixture. Delicious and filling! thank you PUL team! Also, the new website is so great (thanks Robin!!) :)
I made this tonight, and I was skeptical I would like it, but I was so so satisfied after eating it!! It was delicious!
I didn't have any pickles on hand, so added a wee bit of yellow mustard to get that vinegary tartness. Weird to say it, but I felt so happy after eating this. I wasn't weighed down, it took 10 minutes to put together and even one of my kids enjoyed it! I will definitely be making this again!! My husband only eats plant based, but I am slowly moving myself and kids to completely plant based meals. We are about 50/50 right now but your recipes are so easy to make. Sometimes when I read vegan blogs they only use one brand of xyz, which I rarely have available where I live in the middle east, so I really appreciate that your recipes aren't brand-based!!
Wow! I've been so hesitant to make a chickpea salad sandwich since I first went vegan in 2013. I tried one recipe and it turned me off for a very long time, but this one just looked too good to not try. My hubby and I had this for lunch today and it was absolutely fantastic and I'd go so far as to say it will be my new favorite lunch sandwich. Seriously, can't wait to make this again and again!
I am a big fan of this sandwich! It is a so wholesome, filling and tasty and I especially like the addition of the chopped pickles. ❤ I also really enjoy the PUL Garden Chickpea Dill Dip in a sandwich as that is incredibly delicious too. 🥰🥪
Love this recipe! I've been a chickpea lover since I was a child, its so nice to see how diverse these little garbanzo beans can be, and this recipe is fabulous.
I tried this and it was lovely! Goes great with some crunchy seeded crispbreads and avocado.
I found myself slowing down and allowing myself to be more present when it came to prep. I haven’t had these flavors since I was a child! It brought back some memories. Overall, a simple, fresh, and gentle recipe.
Oh. My. This is one of our faves! We've been making it a LOT while working at home. 10/10 would recommend.
Uh I made this after I saw the video with Nathaniel, it‘s soo delicious and filling! Because I had no vegan mayonnaise I just used mashed Avocado and lemon juice, that tasted really great as well!
Thank you for this recipe ✨☺️
I just made it and tastes amazing!
The bread that I used have rosemary. 👌
Thank you so much for making finding amazing recepies so convenient and fun!!
I love your website, youtube videos and pretty much everything you prepare!
I just did this sandwich, and even though the shop did not have chikpeas, I used humus instead and it was amazing! <3
I didn't have chickpeas or pickles, so I subbed for mashed lentils and cucumbers. It still tasted delicious! This recipe is like most PUL recipes that I've made in that it achieves the trifecta of healthy, indulgent, and accessible. I genuinely don't believe I could have gone plant-based without Sadia and exciting meals like this one!!
I love this! I tried it this afternoon.
Saw this on Nathaniel Drew’s YouTube channel. Loved it. Can I just say I am among probably a small number of your fans or followers who are not vegan and do eat meat. I eat plenty of meat. That said I love cooking and always love trying all types of recipes. I love veggie ans vegan recipes as a nice change in the week.
But what I want to really point out is how much I love your website. I google a lot of recipes and most come from blogs. Those blogs are so annoyingly filled with ads and pop ups. Not to mention people drone on about how such and such a recipe was in their family etc. then you have to scold way down to get to the recipe and instructions. I love how simple your site is and easy to navigate. Wishing you all the best. Oh the recipes are great too.
Absolutely delicious and perfect for hot summer days in FL. My husband is an endurance athlete and we are always looking for filling and easy vegan recipes. This is definitely a repeat.
Definitely one of my favorite Pick up limes recipes! I’ve made it a lot for lunch, it’s so tasty and it keeps you full for a long time. Also super easy and quick if you’re a student like me.❤️
Very tasty and filling, even without the sunflower seeds! Best of all, I feel good about what I put in my body.
Saw this in the last video with Nathaniel Drew’s and it looked as delicious as it tastes. I did not have sunflower seeds but the flavors in this sandwich are amazing. Can't wait to eat it again and again, it will definitely be my new food obsession this summer.
Saw this on PULs episode with nathaniel Drew’s and it looked so good I knew I had to try it. And oh my wow, this recipe is soooo good!!
This is delicious, very quick and easy too. I have a hard time getting protein into my diet in ways I enjoy and this sandwich has been a life saver.
I just made this during the weekend and wow!! So easy to make (seriously just put everything together with a bit of prep) and this goes so amazing on toast or even as a dip.
Very tasty! Thanks for the recipe.
Such a quick and delicious meal! I added shredded carrot to the mix as they needed using up and served everything with new potatoes due to a lack of exciting wholemeal bread. While we had roasted potatoes, I reckon it could make a nice refreshing summer potato salad if you use cooled boiled ones. Will try on next hike :)
I went to take a nap and My parents ate my spread!
Really love this one! Love the texture the sunflower seeds add. Don't recommend adding the raw onion if you are taking this to school or work though. Will definitely make again!
Favourite quick lunch recipe!
This is one of my favourite recipe from your blog. I make it especially in summer really often. It is really fresh and satisfying!! Like it! Love your channel, thank you 🙏🏼
Saw this on Nathaniel’s video and HAD to make it for brunch 😍 soooo good!
We made this for lunch the other day - absolutely delicious!! It would be so tasty as a veggie dip or on top of some crackers too!
Saw it on Nathaniel Drew's video while coming home from work - such an easy decision on what to make for dinner! Super delicious! Thank you!
I was really intrigued by this recipe because J though the ingredients looked very odd together. But I tried it once and have eaten it many times before, it's really good and great on sandwiches. If you're unsure, trust me: you can go for it!
I did a modified version of this sandwich to fit what I had on hand. I used chickpeas, vegan mayo, pickles, bell peppers, and salt & pepper and put it on a gluten free wrap with some potatoes. My husband and toddler love it. Its so good and is one of my favorite things to make for a quick meal.
I'm a student and was looking for snacks to have during the week while working and studying that wasn't any junk food that I could find around. This recipe has been a lifesaver and so so good in sandwiches or with crackers. Whenever I go home for the holidays now my parents ask me to make it for them too!
This has become a staple in my house. It's so quick to make with a food processor and as someone who loves mayo and pickles, its to die for. I do make it with a lot more mayo than the recipe recommends, you can never have too much!
This was lovely! Since I was missing a few ingredients, I did try some substitutions (such as using sesame and poppy seeds instead of sunflower seeds, using greek yogurt instead of mayo, and using thyme and oregano instead of dill) but it worked out great. I just can't get of the pick up limes *aesthetics*! <3 from Singapore.
Can you make a recommendation for a recipe or resource for those wonderful breads you feature with your sandwiches?
Hey there, I also saw on YT the comments part and jump right to the website. I started searching the recipes that we enjoy most in our home and this is one of them. This was one of the first recipes that I tried from your channel and I was a little obsessed with it for a while. It is easy to make, very tasteful and super convenient. I also love pickles and always add a bit more or just serve some to a separate bowl. Thank you for all your work PUL team 😊
Just saw on YT that you lost a lot of comments in transferring the website, and this is the first recipe I thought of to leave a comment with. I especially enjoy this chickpea spread in the summer; it's so refreshing, and the dill is an amazing addition.
This was delicious! I only used half the amount of mayo and found it to be enough already.
This is a comment I leave for myself for future remembrance, as I think a lot of people would enjoy this but personally I'm not very keen on it.
I cooked up a batch of chickpeas to make hummus and curry and had some left over so I decided to give this a try. I had to modify slightly as I didn’t have quite the amount of chickpeas called for in the recipe......turned out great!!! I will be making this again in the future for sure! I’ve tried several recipes on your site and my family has been really enjoying them. I really like you approach to eating healthy, keeping life simple, and being kind to yourself. Will you ever put your recipes into a cookbook?
PS Love your videos and new website..
The updated site is great! All of your recipes that I've tried so far are delicious, I can't wait to try this one out too. If you don't mind, what kind of bread is used in the photos? I'm in the USA and I would love to find something similar if possible.
The filling was amazing! I substituted a can of cannelloni beans in lieu of the chickpeas due to an allergy; it worked out great. Before, I had never really enjoyed the taste of vegan mayonnaise, but it complements the dish quite nicely. Many thanks for this recipe — I shall surely make it again!
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.
This looks amazing! What type of pickles should I use for the recipe? Sweet pickles or savory pickles?