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
    small 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 (1 g)
    fresh dill, chopped
  • 1 Tbsp (3 g)
    fresh chives, chopped (optional)
  • ½
    lemon, juiced (optional)
  • 1 pinch
    salt, or more to taste
  • 1 pinch
    ground black pepper, or more to taste
  • 6
    slices whole wheat bread, toasted

Serve with

  • avocado
  • medium tomato
  • romaine lettuce
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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!


Let us know what you think

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 23%

cooked chickpeas

roasted sunflower seeds

Fruits & Veggies 15%

red bell pepper

small 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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Shan - Sept. 20, 2021, 7:18 p.m.

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!!) :)

PUL Team - Sept. 21, 2021, 2:42 a.m.

Mmm sounds incredible, Shan! The kind words are so appreciated 😃

Ainsley - Sept. 20, 2021, 4:58 p.m.

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!!

PUL Team - Sept. 21, 2021, 2:41 a.m.

Awe we're so grateful to hear the recipe and PUL content are being enjoyed, Ainsley! It means so much. All the best to you and your family with the plant-based journey 💚

Amber - Sept. 16, 2021, 8:14 p.m.

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!

PUL Team - Sept. 16, 2021, 9:58 p.m.

Aw we're so thrilled to hear the sandwich was enjoyed 😃 Thank you for taking the time to share the incredible review, Amber!

Charlotte - Sept. 10, 2021, 5:11 p.m.

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. 🥰🥪

PUL Team - Sept. 12, 2021, 3:32 a.m.

Hi Charlotte! We're so grateful to hear this. Thanks for taking the time to share 🙂

Dawn Marie - Sept. 9, 2021, 12:02 p.m.

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.

PUL Team - Sept. 12, 2021, 1:53 a.m.

So happy the sandwich was enjoyed! Thank you, Dawn 😃

Emy - Sept. 8, 2021, 6:47 p.m.

I tried this and it was lovely! Goes great with some crunchy seeded crispbreads and avocado.

Susy - Aug. 26, 2021, 8:52 p.m.

Hey there!

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.


PUL Team - Aug. 28, 2021, 7:11 p.m.

Aw we love trying to be more mindful with food, Susy, thank you for sharing your experience with this one!

Liz Congo - Aug. 11, 2021, 6:36 p.m.

Oh. My. This is one of our faves! We've been making it a LOT while working at home. 10/10 would recommend.

PUL Team - Aug. 12, 2021, 1:48 a.m.

So happy you're enjoying the sandwich! Thank you, Liz 😄🌻

Frie - Aug. 11, 2021, 10:23 a.m.

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 ✨☺️

PUL Team - Aug. 11, 2021, 4:30 p.m.

Mmm love the idea of avocado with lemon juice! Thank you for taking the time to share, Frie 🤩

Lymari - Aug. 10, 2021, 10:27 p.m.

I just made it and tastes amazing!
The bread that I used have rosemary. 👌

Ahmad - Aug. 9, 2021, 2:25 p.m.

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

PUL Team - Aug. 10, 2021, 2:39 a.m.

Hummus is a great idea! Thank YOU, Ahmad, for being here and supporting PUL 🥰

Emily - Aug. 9, 2021, 4:18 a.m.

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!!

PUL Team - Aug. 10, 2021, 2:38 a.m.

Mmm such lovely ideas, Emily, thanks for sharing! We're SO honoured to be part of your plant-based journey ✨💚

Paulina - Aug. 9, 2021, 12:25 a.m.

I love this! I tried it this afternoon.

Michael - Aug. 8, 2021, 3:53 p.m.

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.

PUL Team - Aug. 8, 2021, 10:51 p.m.

Hey there, Michael! Thank you for being here and sharing the feedback on the recipe and new website 🙂 We're so glad you're enjoying the blog ✨

Maggie P. - Aug. 7, 2021, 2:21 p.m.

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.

Beatrice M. - Aug. 5, 2021, 11:01 p.m.

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.❤️

Amy - Aug. 4, 2021, 8:51 p.m.

Very tasty and filling, even without the sunflower seeds! Best of all, I feel good about what I put in my body.

Ana - Aug. 3, 2021, 3:06 p.m.

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.

PUL Team - Aug. 5, 2021, 4:32 a.m.

So nice to hear you found the recipe via our friend Nathaniel! We're so glad the sandwich is being enjoyed, Ana :)

Cam - Aug. 2, 2021, 11:37 p.m.

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!!

Ana - Aug. 2, 2021, 7:53 p.m.

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.

Trish - Aug. 2, 2021, 5:23 a.m.

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.

Sophie - Aug. 1, 2021, 3:03 p.m.

Very tasty! Thanks for the recipe.

Mara - July 31, 2021, 7:25 p.m.

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 :)

PUL Team - Aug. 1, 2021, 9:03 a.m.

Mmm love the addition of carrots, Mara, thank you for sharing your experience with this one!

Anjali - July 29, 2021, 7:43 p.m.

I went to take a nap and My parents ate my spread!
So delicious.

Annemiek - July 28, 2021, 12:51 p.m.

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!

PUL Team - July 29, 2021, 1:43 a.m.

Thank you for taking the time to share, Annemiek, so glad the sandwich was enjoyed 😃

Dorina - July 28, 2021, 5:55 a.m.

Favourite quick lunch recipe!

Rebecca - July 27, 2021, 6:35 p.m.

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 🙏🏼

PUL Team - July 29, 2021, 1:41 a.m.

Aw we're so happy to hear! Thank YOU, Rebecca, for being here 🥰

Camila - July 27, 2021, 5:21 p.m.

Saw this on Nathaniel’s video and HAD to make it for brunch 😍 soooo good!

Amy Stieg - July 30, 2021, 10:29 a.m.

Ha! That's why i made it today!

Camila - July 31, 2021, 3:13 p.m.

So good right?! 🤗❤️

Hannah - July 27, 2021, 4:41 p.m.

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!

PUL Team - July 29, 2021, 1:39 a.m.

Mmm love that idea! Thanks a bunch for sharing, Hannah 🤗

Ieva - July 27, 2021, 4:39 p.m.

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!

Sophie - July 24, 2021, 9:47 p.m.

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!

PUL Team - July 26, 2021, 8:17 p.m.

We appreciate this so much, Sophie, thank you for taking the time to share! So glad the sandwich was a pleasant surprise 🤩

Kelsey - July 24, 2021, 6:40 p.m.

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.

PUL Team - July 26, 2021, 2:03 a.m.

Ooo love this, Kelsey, thanks a bunch for sharing! So glad you're all enjoying it 😃

Mona - July 22, 2021, 7:19 p.m.

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!

PUL Team - July 23, 2021, 2:53 a.m.

So thrilled you're enjoying it, Mona! All the best with your studies ✨

Courtney - July 12, 2021, 12:50 a.m.

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!

PUL Team - July 17, 2021, 6:25 p.m.

We're so happy to hear your house is enjoying this one, Courtney!

Bronwyn - July 11, 2021, 4:28 p.m.

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.

PUL Team - July 16, 2021, 2:39 p.m.

So glad you enjoyed it, Bronwyn, that sounds delicious! Hugs to Singapore 🤗

Nancy - July 10, 2021, 2:58 a.m.

Can you make a recommendation for a recipe or resource for those wonderful breads you feature with your sandwiches?

PUL Team - July 15, 2021, 5:32 a.m.

Hello Nancy, thanks for the question and request! We've noted it down. In the meantime, the bread is a Stevig spelt bread we get from a local grocery store called Albert Heijn 🙂

Evelina V - July 9, 2021, 1:43 p.m.

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 😊

PUL Team - July 13, 2021, 4:36 a.m.

This means so much more than words can express, Evelina! We're so glad you're enjoying the PUL content 😊

Bianca - July 9, 2021, 10:49 a.m.

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.

PUL Team - July 13, 2021, 2:32 p.m.

We appreciate it so much, Bianca! So glad you've enjoyed the sandwich 😊

Victoria - July 8, 2021, 9:45 p.m.

This was delicious! I only used half the amount of mayo and found it to be enough already.

Cris S - June 5, 2021, 4:24 p.m.

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.

PUL Team - June 5, 2021, 9:45 p.m.

Thank you for sharing your honest feedback, Cris, it's super appreciated to help us improve! This one is more enjoyable for those with a savoury palate indeed 🤗

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 🙂