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.
Prep Time 30 minutes
Total Time 30 minutes
Servings: 2 (sandwiches)
Does it keep?
(rinsed and drained)
roasted unsalted sunflower seeds
(if salted, scale back on added salt)
(sub tahini for a more earthy, nutty flavor)
dijon or spicy mustard
(if using tahini instead of mayo, use half as much mustard)
(or sub agave or honey if not vegan)
chopped red onion
each salt and pepper
(lightly toasted // gluten-free for GF eaters)
Sliced avocado, onion, tomato, and or lettuce
(optional // for serving)
GARLIC HERB SAUCE optional
(1/2 lemon yields ~ 1 Tbsp)
3/4 - 1
Water or unsweetened almond milk
Sea salt to taste
(optional // I didn’t need any)
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!
*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.
- Calories: 532
- Fat: 30g
- Saturated fat: 4g
- Sodium: 1144mg
- Potassium: 584mg
- Carbohydrates: 52g
- Fiber: 14g
- Sugar: 8g
- Protein: 17g
- Vitamin A: 34IU
- Vitamin C: 5mg
- Calcium: 119mg
- Iron: 4mg