Main image of Mashed Chickpea & Dill Sandwich

Mashed Chickpea & Dill Sandwich

10 min


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.



10 min


10 min

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

Serve with

  • avocado
  • romaine lettuce
  • tomato
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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!


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


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


No significant sources of calcium

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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Kim S - April 27, 2021, 6:06 p.m.

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..

PUL Team - April 27, 2021, 9:15 p.m.

We're so happy you enjoyed the recipe, Kim! Thank you for the kind words and support. We have an e-coobook that compiles our recipes up to December 2020 if you're interested in that. If so, more information can be found here: ! Perhaps one day in the future we will have a physical cookbook. Happy cooking 😀

Stephanie - April 21, 2021, 4:38 a.m.

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.

PUL Team - April 25, 2021, 1:32 a.m.

Hey Stephanie, so glad you like the new website! The bread is a Stevig spelt bread we get from a local grocery store called Albert Heijn - I hope this helps :)

Rowena Ravenclaw - April 14, 2021, 1:55 p.m.

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!

PUL Team - April 16, 2021, 6:50 p.m.

Mmm cannelloni beans are a great idea! Thank you for taking the time to share with us, Rowena :D

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 🙂