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Chickpea Sunflower Sandwich Recipe

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3.8 from 2 reviews

This Chickpea Sunflower Sandwich is a vibrant and wholesome vegan sandwich featuring a creamy, flavorful chickpea and sunflower seed filling mixed with fresh herbs, mustard, and a hint of sweetness. Perfect for a quick, nutritious lunch, this recipe combines simple pantry staples with fresh veggies to create a satisfying and protein-packed meal.

Ingredients

Chickpea Filling

  • 1 (15-oz.) can chickpeas, rinsed and drained
  • 1/4 cup roasted unsalted sunflower seeds (reduce added salt if using salted)
  • 3 Tbsp vegan mayonnaise (or substitute tahini for a nuttier flavor)
  • 1/2 tsp Dijon or spicy mustard (use half if tahini is substituted for mayo)
  • 1 Tbsp maple syrup (or agave/honey if not vegan)
  • 1/4 cup chopped red onion
  • 2 Tbsp fresh dill, finely chopped
  • 1 healthy pinch each salt and pepper, to taste

Garlic Herb Sauce

  • 1/4 cup hummus
  • 1/2 medium lemon, juiced (~1 Tbsp or 15 ml)
  • 3/4 – 1 tsp dried dill
  • 2 cloves garlic, minced
  • Water or unsweetened almond milk (to thin as needed)
  • Sea salt, optional

Sandwich Assembly

  • 4 pieces rustic bread
  • Sliced avocado, onion, tomato, and/or lettuce (optional)

Instructions

  1. Prepare Garlic Herb Sauce: In a small bowl, combine hummus, lemon juice, dried dill, minced garlic, and a splash of water or unsweetened almond milk. Stir and adjust thickness by adding liquid until sauce reaches desired consistency. Season with sea salt if needed and set aside.
  2. Mash Chickpeas and Combine Filling: Add the rinsed and drained chickpeas to a mixing bowl and lightly mash them with a fork, keeping some texture. Add roasted sunflower seeds, vegan mayo, Dijon mustard, maple syrup, chopped red onion, fresh dill, salt, and pepper. Mix well with a spoon. Taste the mixture and adjust seasonings as needed.
  3. Toast Bread and Prepare Toppings: Toast the rustic bread slices if desired for added crunch and warmth. Prepare any additional sandwich toppings such as sliced avocado, tomato, onion, or lettuce to your liking.
  4. Assemble Sandwich: Spoon a generous amount of the chickpea sunflower filling onto two slices of bread. Add any optional fresh vegetable toppings and drizzle or spread the garlic herb sauce on top. Cover with the remaining slices of bread to complete the sandwich.
  5. Storage: Store any leftover sunflower-chickpea mixture in an airtight container in the refrigerator for up to a few days. This makes it perfect for quick, nutritious weekday lunches.

Notes

  • Use tahini instead of vegan mayo for a nuttier, earthier flavor, reducing mustard amount by half.
  • If using salted sunflower seeds, reduce or omit added salt in the filling.
  • Maple syrup can be substituted with agave nectar or honey (if not vegan).
  • Adjust the thickness of the garlic herb sauce by adding water or almond milk as needed.
  • Optional sandwich toppings like avocado, tomato, and lettuce add freshness and texture.
  • The chickpea filling can be made ahead and refrigerated to save time on busy days.

Find it online: https://lauracooks.com/chickpea-sunflower-sandwich-recipe/