Chickpea Sunflower Sandwich

GFVGVDFNS
Jump to Recipe
Chickpea Sunflower Sandwich for a simple and healthy vegan lunch

I’m kind of a big sandwich girl. As in, I like sandwiches and I like them big.

Ingredients for making our Chickpea Sunflower Salad recipe

I distinctly remember a time where I was dining with my 6’4″ father at Subway. He stopped at a 6-inch sandwich, I went for the foot-long.

In high school I remember having a friend run out to grab me a sandwich for lunch. I handed him a $10 and asked for: 1 foot long, 1 bag of chips, and 1 cookie. No 2 cookies. Yes, 2.

Bowl of vegan Chickpea Sunflower Salad for adding to sandwiches

This is not your average sandwich. For starters, it’s meatless! Second, it’s extremely flavorful, filling and healthy – basically the three things I’m going for with any good sandwich. And lastly, it is simple: just 30 minutes and simple ingredients required.

The base starts with tender, smashed chickpeas and nutrient-rich sunflower seeds that add a nutty, crunchy touch. Then comes the simple dressing of dairy-free mayo, mustard, dill, maple syrup for added sweetness, and a handful of simple spices.

Come to mama.

Slices of bread with lettuce, red onion, tomatoes, and Chickpea Sunflower Salad

All of that goodness is mashed up and piled on top of hearty, toasted wheat bread with tomato, onion, lettuce, and a healthy drizzle of my secret garlic sauce. Never forget the sauce.

Does lunch get any better? I think not.

Simple vegan lunch of our Chickpea Sunflower Salad Sandwich recipe

You guys are going to LOVE this sandwich. I know it. It’s

First of all, HUSBAND APPROVED
Texturally profound – crunchy, soft, creamy – a trifecta of goodness
Savory
Healthy
Seriously satisfying
Fast – 30 minutes or less!
& kind of perfect

This is the perfect kind of thing to whip up to have on hand for effortless, healthy weekday lunches as it keeps for several days in the fridge. I’d imagine it would also work wonderfully on salads and wraps. My mind is spinning with possibilities…

Close up shot of a vegan Chickpea Sunflower Salad Sandwich

If you make this sandwich, do let us know! We’re rather smitten with it and we think you will be, too. Leave a comment or take a picture and tag it @minimalistbaker on Instragram so we can see what you came up with.

Or do both! We’d love you forever for it. (But who are we kidding though? We already do. Seriously.) Cheers!

Vegan Chickpea Sunflower Sandwich for a simple lunch

Chickpea Sunflower Sandwich

30-minute Chickpea Sunflower Sandwich with smashed chickpeas and roasted sunflower seeds in a simple dressing. Sandwiched between two slices of bread and topped with my secret garlic sauce, this is healthy lunch perfection.
Author Minimalist Baker
Print
Chickpea Sunflower Sandwich on a cutting board
4.93 from 327 votes
Prep Time 30 minutes
Total Time 30 minutes
Servings 2 (sandwiches)
Course Entree, Lunch
Cuisine Gluten-Free, Vegan
Freezer Friendly No
Does it keep? 2-3 Days

Ingredients

SANDWICH

  • 1 (15-oz.) 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 a more earthy, nutty flavor)
  • 1/2 tsp dijon or spicy mustard (if using tahini instead of mayo, use half as much mustard)
  • 1 Tbsp maple syrup (or sub agave or honey if not vegan)
  • 1/4 cup chopped red onion
  • 2 Tbsp fresh dill* (finely chopped)
  • 1 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 (optional // for serving)

GARLIC HERB SAUCE optional

  • 1/4 cup hummus
  • 1/2 medium lemon, juiced (1/2 lemon yields ~ 1 Tbsp or 15 ml)
  • 3/4 – 1 tsp dried dill*
  • 2 cloves garlic (minced)
  • Water or unsweetened almond milk (to thin)
  • Sea salt to taste (optional // I didn’t need any)

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. Taste 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!

Video

Notes

*1 Tbsp dried dill can be subbed per 2 Tbsp fresh.
*2-3 tsp fresh dill can be subbed per 3/4-1 tsp dried.
*Nutrition information is a rough estimate calculated without sauce, bread, or toppings.

Nutrition (1 of 2 servings)

Serving: 1 sandwich without bread Calories: 566 Carbohydrates: 61.8 g Protein: 18.6 g Fat: 29.3 g Saturated Fat: 2.8 g Polyunsaturated Fat: 7.9 g Monounsaturated Fat: 15.5 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 576 mg Potassium: 439 mg Fiber: 15.6 g Sugar: 16.4 g Vitamin A: 18 IU Vitamin C: 2.8 mg Calcium: 127 mg Iron: 2.9 mg

Did You Make This Recipe?

Tag @minimalistbaker on Instagram and hashtag it #minimalistbaker so we can see all the deliciousness!

If you love this recipe...

Get Our Fan Favorites eBook Here!

Reader Interactions

Leave a Comment & Rating!

Have a question? Use ctrl+f or ⌘+f on your computer or the "find on page" function on your phone browser to search existing comments! Need help? Check out this tutorial!

My Rating:




  1. Max says

    Recipe calls for way too much mayo in my opinion. Followed the instructions exactly using measurement spoons and it ended up being way oversaturated. Other than that, recipe had a good flavor profile – will try again and use maybe a tbsp at first and go from there.

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Max, so sorry this recipe didn’t work out for you! It’s definitely a great idea to start with a smaller amount of mayo and tailor it to your preferences!

  2. EssieDee says

    Been looking for a good chickpea sandwich filling for years. This may be it! Was delicious. That said I added some chopped purple celery, and diced aji amarillo chili for sweet heat. Was outstanding.

  3. Anonymous says

    Super delicious! I didn’t make the dressing and it was amazing without it! I was really impressed with the simplicity and tastiness of the recipe. Have already made it twice in a week.

  4. Shila says

    This made one of my favorite lunches in quite a while. Loved the simplicity, the creaminess, and the texture from the sunflower seeds. I skipped the garlic herb sauce and it was still flavorful.

  5. Ariana says

    This recipe is so tasty and easy! My boyfriend actually asked if there was tuna in it, haha! I’ll eat fish but like to keep it down to 1-2x per week. This is a great veg alternative and delivers a good amount of fiber, which is hard sometimes even when eating a high veg diet. Thanks so much for all the great recipes!

  6. Cate says

    This was so very good. I made the tahini version but did not use the garlic sauce as I didn’t have all the ingredient. My only variation was to mash the chickpeas a bit. The sunflower seeds were such a surprisingly nice addition. The slight sweetness from the maple syrup reminded me of salad sandwiches my mom would make with sweet relish added.
    This would also be great as a side dish, especially as an alternative to a potato or pasta salad.

  7. Donna says

    Was busy painting inside our home yesterday, so needed something quick, easy and tasty. This recipe certainly fit the bill! Thank you so much!

  8. Karen Coupe says

    Totally awesome sandwich! I added raisins to it to give it a taste of sweetness and the next time I make I will add celery for an added crunch. The sauce is especially good

  9. Lin Kaatz Chary says

    This recipe looks delicious and I am definitely going to try it as I love chickpeas though I will probably sub out the red onion which is usually a little too sharp for me. But the one thing I have to comment on is the staggering amount of sodium in this recipe. I have to disagree that you can call anything with this much sodium per serving “healthy” regardless of how great the ingredients are. And that is without the added bread! I only use no salt added canned beans of any variety or make my own, especially with chick peas which need virtually no cooking if you soak them. I really hope you will take the amount of sodium into account in your recipes- this is way too high even for people on normal diets to be healthy considering the recommended amount of salt per day even for healthy adults is around 2300 milligrams per day. This sandwich with bread is almost 2/3 of that amount in one meal! I think in general your recipes are great but I can’t help but bristle at the lack of attention given to such an important aspect of our diets! I know that you craft your recipes to be as healthy and nutritious as possible or I wouldn’t even bother to bring it up.

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Thank you for the feedback, Lin! It looks like the sodium in this recipe is actually an error (it should be 576). We’ll get that updated! Also, keep in mind the nutrition is a rough estimate and the sodium will be less if you’re using no salt added chickpeas.

  10. Natalie Jarnstedt says

    WHERE’S THE RECIPE FOR THE “SECRET GARLIC SAUCE”????? I’ve been searching for it.
    BTW – when you click on the “get the recipe” for the sunflower seed sandwich, it’s NOT what you get. Clicking on the photo does.
    Thank you!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Natalie, sorry for any confusion! It’s the “Garlic Herb Sauce” (in the recipe box). Mind providing more info on where you’re seeing the “get the recipe” link that’s not working correctly? We’re having trouble finding it.

  11. Holly Nickerson says

    This sandwich is soooo good. Gotta gave the red onion. Oh I think I’m going to make for dinner! So healthy and delicious.

  12. Kim Lopez says

    Absolutely Amazing!! I have made other chickpea sandwiches and this one is the best by far! Everything was so good… especially the roasted sunflower seeds!! I bought raw sunflowers and toasted themself so there wasn’t any oil on them :). I don’t like to use vegan mayo because of the usually yucky ingredients, but I tried Trader Joes vegan mayo/dressing because the ingredients are much better and it was delicious!! Thank you!

  13. Barbara says

    This is the most delicious chickpea sandwich ever! Do yourself a favor and make some today. And do not forget the garlic sauce. I topped my sandwich with homemade pickled onions, a dill pickle and some micro greens. My body craves this!

  14. Kim says

    I love this recipe so much! Have come back to it multiple times over the years for a great snack to make for a hike. I just combine the sauce and mix in a Tupperware and pack bread to make them on the trail! :)

  15. Sandra says

    Delicious!! Made recipe last night (doubled as it looked good) exactly as written. Has a friend for lunch and we had these as open face sandwiches with romaine and avocado. Loved them. My husband ate extra. Definitely a keeper.

  16. Taniya says

    Amazing flavours and so filling. Addition of toasted sunflower seeds is a game-changer. And a little bit of sweetness from maple syrup makes it droolworthy! I have used fresh cilantro instead of dill. I could have the chickpea filling by spoonful with the garlic sauce.

  17. Maggie says

    This has become my go-to quick lunch option. I’ve had it on bread, in a wrap, by the forkful directly bypassing the bread. I love it! I’ve added celery for crunch when I’m out of sunflower seeds, and have made it with both tahini and mayo. Highly recommend!

  18. Elena says

    can this be frozen?
    looking to prep some easy lunch options for an upcoming camping trip!

    Thank you & I love you
    Elena

  19. SNL says

    I am so annoyed I didn’t try this recipe sooner, it’s awesome! I served it over wholemeal/whole wheat seeded bread with radish, lettuce and tomato and can’t wait to make it again. I would add the brand of chickpeas makes a difference – in the UK at least, you have to pay double for the medium price brand (not supermarket own) to get larger chickpeas with actual chickpea flavour.

    Reasons why this recipe is the best: the sunflower seeds add crunch and a little flavour but don’t take away from the chickpeas (my Mum loves chickpeas and loved this sandwich), the use of mustard is unusual but again adds to the overall flavour and lastly I love a lot of filling to bread and this ticks the boxes easily. Thank you so much!

    My changes: I’m not vegan so used Aldi mayo for a lot of egg flavour, reduced maple to my tastes and omitted onion out of necessity. For the sauce, I reduced the lemon juice slightly because my Mum’s not a tang fan like me and replaced raw garlic with a little garlic infused olive oil for a milder flavour. Lastly I added dill to my serving and didn’t notice the flavour.

  20. Jen says

    This is a great sandwich filling and I’ve made it multiple times, but wow the first ten sentences of this post are jarring and uncomfortable to read. I actually wrote the recipe out by hand at one point, just so I wouldn’t have to read them every time I came to this page. It makes me feel like I should feel ashamed for liking to eat food?

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Jen, thank you for bringing this to our attention and we apologize for any insensitivity on our end. We’ll revisit the post and see if we can make improvements.

  21. Amanda says

    giving it 100 stars. to die for. that’s all. i’m making this now for the 4th time. the sauce is absolutely divine. i make a double batch of it at a time so i don’t have to hold back. my husband gets very excited when i say i’m making the chickpea sandwiches! they’re a regular rotation!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Whoop! We are SO glad you both enjoy them, Amanda! Thank you for the amazing review! xo

  22. Anonymous says

    Any suggestions for subbing dill? I don’t have fresh or dried dill, and the only fresh herbs I have currently is mint. Would a pinch of Italian seasoning work with the mustard instead? I like fennel seeds, so was thinking of grinding some to emulate dill’s aniseed like qualities. Or instead would the chickpeas work frozen and then defrosted for the sandwich? – I’m going shopping this week but by then the chickpeas will be past the 5 days time slot. Sorry and thank you for any advice!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi there! The fresh herbs add a lot of great flavor, but you could omit them and it would still be yummy. We suspect the taste may be quite different with dried Italian seasoning. Let us know if you give any substitutions a try!

      • SNL says

        Finally made this recipe after plans changed. I posted my main review above. I agree the dill is optional, as written it didn’t add a ton of flavour or make it even better like expected (I love herb flavour, and don’t normally eat “simple” lol) so I wouldn’t bother next time (unless I had a packet for something else as I hate waste). Thank you for the troubleshooting!

  23. Anna says

    I have cashews, almonds, walnuts, pecans, and sesame seeds but no sunflower seeds on hand. What would you recommend subbing? I made this before and it was great!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Anna! Sesame seeds or walnuts might be yummy, but you could also just omit. Thanks for the review!

  24. Julija says

    Holy moly! This is a delicious sandwich! I’ll definitely be adding it into my regular rotation, no additions or substitutions required.

  25. The Vegan Goddess says

    Yum! I love this combination of ingredients.

    I didn’t put it on bread this time but topped it on a sweet potato since I’ve seen similar arrangements on sweet potatoes. It worked well.

    It would be great as a sandwich, and I will try that as well another time when I have the right healthy bread.

  26. Emma says

    This is a lovely sandwich <3 I swapped out the dill for other herbs in my fridge and it still tasted delicious, adding this one into my weekly rotation

  27. Le’Anne says

    I usually don’t leave comments on recipes but I had to with this one. I’ve recently become plant based and honestly I was a little hesitant with this recipe as I’m just a plain eater. Boy am I glad I tried it because it was delicious. I loved all the flavors paired together. I had been looking for a cold lunch recipe and this one’s a keeper.

  28. Sally says

    Wonderful recipe! I made this as written except I omitted the dill from the sandwich spread thinking the dried dill I used in the sauce would probably be enough for me. It was delicious but I’m sure I’d love it just as much (if not more) if I added that dill back in next time. I have another chickpea salad recipe we really enjoy but this is our new favorite. Thank you!

  29. Jodi Jinks says

    I love this recipe. I used garlic powder and onion flakes since I didn’t have fresh and it was delicious! I have all kinds of ideas about how to use this basic recipe and spice it up in a number of different ways. Thanks for this idea!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      We’re so glad you enjoy it, Jodi! Thank you for the lovely review and sharing your modifications! xo

  30. Melissa says

    I too am a big sandwich fan, and also a plant-based eater. I have been searching for convenient, make ahead lunches and salads were just getting boring and also took up too much space in my dorm sized fridge. I made this, followed the recipe as written. It is very, very good and really hits the spot when a sandwich is needed and nothing else will do. I avoid a lot of processed meat replacements so this is ideal! I even had my daughter try some- she hasn’t been enthusiastic about vegan anything- but she genuinely liked it, so extra points for this recipe. I think I will add halved grapes on the day of, ans imagine it would be great with curry powder. Another option would be adding kala namak to make it more like an egg salad. 5 stars!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Amazing! Thanks so much for the lovely review and for sharing your experience, Melissa! We are so glad you enjoy it!

  31. D Hunt says

    This has been the best chickpea salad recipe that I have had to date! I dont always add the dill and typically use regular mustard because thats the only thing I have but it still taste good. I would pick this recipe over all chickpea salad sandwiches I’ve ordered at restaurants.

  32. Nicole Milsap says

    Yummy!! I used dried dill and didn’t use as much, also I used a combination of vegan mayo and tahini.

  33. J says

    Delicious! I used dried dill and some onion powder since I was out of fresh onion and skipped the garlic sauce. I did add a diced stalk of celery to make up for the missing crunch of raw onion. It was enjoyed by all. Thanks for a great recipe.

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Yay! Thanks for the great review and for sharing your modifications. We’re so glad everyone enjoyed! xo

  34. Steff says

    This is so so good, I make a batch weekly, no tweaks other than adding a bit extra vegan mayo or mustard the 3rd day. Perfect for no-cook meals during a heat wave. Thanks for putting the dried dill equivalent, I think it works really well with dried. Really wonderful on thin slices of King Arthur Baking’s recipe for Icelandic rye bread, or even just whatever hamburger buns are in the freezer.

  35. nicole says

    sooo so tasty!! I mixed 2tbsp mayo + 1tbsp tahini, so i got a good balance of earthy + saucy.

    i think i might add more mustard, because i like that kind of zip!!

  36. Stacy says

    I used a slightly different version of this shared by Forks Over Knives, and it was delicious! There was no herb-sauce in the FOK version, and I left out capers (because I hate them) and the sunflower seeds (because, sadly, they do not sit well for me). I also didn’t have any red onion and the celery was a on it’s last leg. Nonetheless, still delicious! I have some pumpkin seeds that I seasoned/roasted myself, and I will sprinkle those on sandwich #2. I also used the seeded bread recipe from this site (MB, not FOK), adding to my overall joy. I really struggle to find lunch recipes I like, so this is just such a treasure.

  37. Morgann says

    Love this recipe! I’ve made other chickpea salad sandwiches but never thought to use tahini as a binder! I also had a bit of leftover hummus that needed to be used so I did a combo of tahini and hummus. It was delicious! I used dried dill because I didn’t have fresh and it worked well – thank you for the note about how much to use. I also added a small pinch or two of smoked paprika to give it a little “something”.

    Next time, I might add some “garden vegetables” – such as bell peppers, carrots, green onions , and celery to the mix to add some color!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Love the idea of adding more veggies, Morgann. We’re so glad you enjoyed this recipe! Thank you for sharing!

  38. Maddie says

    This is so delicious – even without the garlic spread. I’m sure that would however take it to the next level!! We didn’t have any dill so I just added a stalk of celery and it is perfect. So good and satisfying and easy I will definitely be making this regularly!

  39. Amanda Jones says

    made this today, but without the garlic sauce & used it to fill a baked potato instead of making a sandwich… Absolutely delicious !!!!! will be on menu regularly xx

  40. Carrie says

    Delicious! I didn’t mash the chickpeas and I skipped the sauce and put the chickpea salad on a bed of lettuce, added tomatoes, olives, and horseradish mustard for a little extra kick. I’ll definitely make this again. And I’ll probably put some on a gluten free spinach tortilla for lunch tomorrow. Thanks!

  41. Kristella says

    10/10 sandwich. I do not eat vegan/veg, so I used regular mayo; but this was an amazing recipe. The garlic sauce (I didn’t thin mine, the lemon juice was enough to make it spreadable) is definitely something I’ll make again just as a dip for crackers.

  42. Andrea says

    I was so happy to find this recipe! I’m vegetarian but I cook for the rest of my family, none of which are vegetarian. When I make tuna salad or egg salad for them I always wish for a filling meatless alternative for me because I love sandwiches. Love that this is healthy, quick and delicious!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      We’re so glad you found it and enjoyed it, Andrea! Thank you so much for sharing! xo

      • Angela says

        I’ve made this several times and it’s always great. I don’t make the extra sauce but I do add lemon juice to give it some tang. I always add extra dill as well – I use dried dill. So good and can easily be modified depending what you have and what you like.

        • Hannah says

          I really want to try this but don’t like dill at all. Do you have a suggestion what I (ideally dried) herb I could use as a substitute?

          • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

            Hi Hannah, we think parsley or basil would be nice! Dried is fine, just make sure to use less of it. Let us know how it goes!