Serves: 6
Time: 30 minutes
Diabetic; Heart Healthy
This nutrient-packed sandwich is an immune-boosting powerhouse that is high in zinc, Vitamin C and antioxidants. The veggie mixture can be stored for up to four days when chilled. If you’re looking to cut carbs, skip the bread to make this sandwich a colorful salad that is delicious on its own.
Ingredients
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
Preparation
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.
Add the sunflower seeds and chopped basil and stir gently to combine.
Divide the chickpea salad evenly among six slices of bread. Top with arugula leaves, basil and tomato slices, if desired. Top the mixture with the remaining six slices of bread.
Nutrition Facts
Serving size: 1 sandwich
Per Serving: Calories: 239; Fat: 6g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 266mg; Carbohydrates: 33g; Fiber: 8g; Protein: 9g
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Date Last Reviewed: March 11, 2020
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
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