Garden Veggie Chickpea Salad Sandwich

Ingredients

• Chickpeas

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

  2 cup or 480g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  2 medium or 30g

• Celery

  Raw

  2 stalk, medium or 80g

• Carrots

  Raw

  ¼ cup chopped or 32g

• Red bell pepper

  Sweet, raw

  ¼ cup, chopped or 37g

• Pickles

  Cucumber, dill or kosher dill

  ¼ cup, chopped or diced or 36g

• Mayonnaise

  Regular, with salt

  ¼ cup or 55g

• Dijon mustard

  Grey poupon

  1 tsp or 5g

• Mustard

  Prepared, yellow

  1 tsp or 1 packet or 5g

• Dill weed

  Spices, dried

  1 tsp or 1g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Sunflower seed kernels

  Seeds, dry roasted, without salt

  3 tbsp or 26g

• Basil

  Fresh

  2 tbsp, chopped or 5g

• Whole-wheat bread

  Commercially prepared

  8 slice or 224g

• Lettuce

  Romaine or cos, raw

  4 leaf outer or 112g

• Tomatoes

  Red, ripe, raw, year round average

  8 slice, medium or 160g

Directions

1. Drain and rinse the chickpeas, then add them to a large bowl. Mash with a potato masher or fork until the texture resembles flaked tuna salad. For a smoother texture, use a food processor.
2. Chop the scallions, celery, carrots, red bell pepper, and pickles.
3. Add the chopped vegetables to the bowl with chickpeas, then mix in mayonnaise, Dijon mustard, yellow mustard, dill, salt, and pepper. Stir well to combine.
4. Fold in the sunflower seeds and basil, adjusting the amount to taste.
5. Serve the chickpea salad on wheat bread with lettuce and tomato slices.

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