Chickpea Sunflower Sandwich
Apr. 5th, 2015 08:18 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
nverland posting in ![[community profile]](https://www.dreamwidth.org/img/silk/identity/community.png){kind=small}
recipecommunityChickpea Sunflower Sandwich
Ingredients
SANDWICH
1 15-ounce can chickpeas, rinsed and drained
1/4 cup roasted unsalted sunflower seeds (if salted, scale back on added salt)
3 Tbsp vegan mayo (sub tahini for an earthier, nutty flavor)
1/2 tsp Dijon or spicy mustard (if using tahini instead of mayo, use 1/4 tsp)
1 Tbsp maple syrup (or sub agave or honey if not vegan)
1/4 cup chopped red onion
2 Tbsp fresh (or 1 Tbsp dried) dill, finely chopped
Healthy pinch each salt and pepper (to taste)
4 pieces rustic bread, lightly toasted (gluten free for GF eaters)
Sliced avocado, onion, tomato, and or lettuce for serving (optional)
GARLIC HERB SAUCE optional
1/4 cup hummus
Juice of 1/2 lemon (~1 Tbsp)
3/4 – 1 tsp dried dill (or sub 2-3 tsp fresh)
2 cloves garlic, minced
Water or unsweetened almond milk to thin
Optional: Sea salt to taste
Instructions
Prepare garlic herb sauce and set aside.
Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt and pepper and mix with a spoon. Tate and adjust seasonings as needed.
Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce).
Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with other two slices of bread.
Sunflower-chickpea mixture will keep covered in the fridge for up to a few days, making it great for quick, weekday lunches.
*Nutrition information is a rough estimate for 1 of 3 servings without sauce, bread or toppings.
Nutrition Information
Serving size: 1/3 of recipe Calories: 311 Fat: 16g Saturated fat: 1.7g Carbohydrates: 26g Sugar: 7.3g Sodium: 107mg Fiber: 9g Protein: 11.5g
Ingredients
SANDWICH
1 15-ounce can chickpeas, rinsed and drained
1/4 cup roasted unsalted sunflower seeds (if salted, scale back on added salt)
3 Tbsp vegan mayo (sub tahini for an earthier, nutty flavor)
1/2 tsp Dijon or spicy mustard (if using tahini instead of mayo, use 1/4 tsp)
1 Tbsp maple syrup (or sub agave or honey if not vegan)
1/4 cup chopped red onion
2 Tbsp fresh (or 1 Tbsp dried) dill, finely chopped
Healthy pinch each salt and pepper (to taste)
4 pieces rustic bread, lightly toasted (gluten free for GF eaters)
Sliced avocado, onion, tomato, and or lettuce for serving (optional)
GARLIC HERB SAUCE optional
1/4 cup hummus
Juice of 1/2 lemon (~1 Tbsp)
3/4 – 1 tsp dried dill (or sub 2-3 tsp fresh)
2 cloves garlic, minced
Water or unsweetened almond milk to thin
Optional: Sea salt to taste
Instructions
Prepare garlic herb sauce and set aside.
Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt and pepper and mix with a spoon. Tate and adjust seasonings as needed.
Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce).
Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with other two slices of bread.
Sunflower-chickpea mixture will keep covered in the fridge for up to a few days, making it great for quick, weekday lunches.
*Nutrition information is a rough estimate for 1 of 3 servings without sauce, bread or toppings.
Nutrition Information
Serving size: 1/3 of recipe Calories: 311 Fat: 16g Saturated fat: 1.7g Carbohydrates: 26g Sugar: 7.3g Sodium: 107mg Fiber: 9g Protein: 11.5g
