Mashed Chickpea and Dill Sandwich

Ingredients

• Whole-wheat bread

  Commercially prepared

  4 slice or 112g

• Chickpeas

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

  1 ½ cup or 360g

• Pickles

  Cucumber, dill or kosher dill

  ¼ cup (about 23 slices) or 39g

• Red bell pepper

  Sweet, raw

  ½ medium or 60g

• Sunflower seed kernels

  Seeds, dry roasted, without salt

  4 tbsp or 35g

• Red Onion

  Freshdirect

  ¼ small raw or 17g

• Sesame butter

  Seeds, tahini, from roasted and toasted kernels (most common type)

  4 tbsp or 60g

• Dill

  Fresh

  2 tbsp or 1g

• Chives

  Raw

  1 tbsp chopped or 3g

• Lettuce

  Romaine or cos, raw

  2 leaf inner or 12g

Directions

1. Finely dice all vegetables except for the lettuce.
2. Mash the chickpeas until flaky and mix with all ingredients except the bread and lettuce.
3. Toast the bread.
4. Serve the mixture on toasted bread with a lettuce leaf, then top with another slice of bread.