Chickpea Sunflower Sandwich

Ingredients

• Chickpeas

  (garbanzo beans, bengal gram), mature seeds, canned

  2 cup or 480g

• Sunflower seed kernels

  Seeds, dry roasted, without salt

  4 tbsp or 35g

• Mayonnaise

  Regular, with salt

  2 tbsp or 28g

• Dijon mustard

  Grey poupon

  ½ tsp or 3g

• Maple syrups

  1 tbsp or 20g

• Red Onion

  Freshdirect

  ½ small raw or 35g

• Dill

  Fresh

  2 tbsp or 1g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Whole-wheat bread

  Commercially prepared

  4 slice or 112g

• Cherry tomatoes

  Red, ripe, raw, year round average

  ½ cup cherry tomatoes or 75g

• Lettuce

  Romaine or cos, raw

  2 leaf outer or 56g

Directions

1. Chop half of the red onion for the chickpea mixture and slice the remaining half for topping the sandwich.
2. In a mixing bowl, lightly mash the chickpeas with a fork to achieve a textured consistency.
3. Mix in the sunflower seeds, mayonnaise, mustard, maple syrup, chopped red onion, dill, salt, and pepper. Taste and adjust seasonings as needed.
4. Toast the bread if desired. Scoop a generous amount of the filling onto one slice of bread, add sliced red onion, halved cherry tomatoes, and lettuce, then top with the remaining slice of bread.
5. Serve and enjoy.