Heart Healthy Veggie Chickpea Sandwiches Recipe
Try this nutrient-packed veggie sandwich equipped with zinc, Vitamin C and antioxidants from ingredients like chickpeas and mashed avocado. Chopped dill pickles and fresh herbs add a wonderfully zippy flavor.
Ingredients
Recipe yields 6 servings
HEC / CEK
1 can (15 oz) chickpeas, rinsed, drained and mashed
3 scallions, chopped
2 celery stalks, chopped
1/4 cup shredded carrots
1/2 red bell pepper, chopped
1 small dill pickle, chopped
1/2 avocado, peeled, pitted and mashed
1 tsp Dijon mustard
1 tsp chopped fresh dill
1/8 tsp salt
Black pepper to taste
2 Tbsp unsalted roasted sunflower seeds
2 Tbsp chopped fresh basil, plus additional for garnish
12 slices multigrain sandwich bread
Arugula leaves
1 large beefsteak tomato, sliced
Helpful how to videos
Directions
HEC / CEK
Step 1
In a large bowl, combine the mashed chickpeas, scallions, celery, carrots, bell pepper and pickle. Add the avocado, mustard, dill, salt and black pepper to taste. Stir to combine well.
Step 2
Add the sunflower seeds and chopped basil and stir gently to combine.
Step 3
Divide the chickpea salad evenly among 6 slices of bread. Top with arugula leaves, basil, and tomato slices, if desired. Top the mixture with the remaining 6 slices of bread.
Time: 30 minutes
Servings: 6
Calories: 239
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition facts
Serving Size: 1 sandwich
Per serving:
calories:239
total fat:6g
sat fat:0g
cholesterol:0mg
sodium:266mg
total carb:33g
fibers:8g
sugars:5g
proteins:9g
Thank you!