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Veggie Chickpea Sandwich

Good nutrition is one way to help keep your immune system working at its best. This nutrient-packed sandwich is an immune-boosting powerhouse. Easy-to-find and easy to store, canned chickpeas are high in zinc, an essential nutrient in immune cell production; red bell pepper is high in Vitamin C, a nutrient thought to increase white blood cell production to fight infections; and colorful carrots are loaded with beta carotene, an antioxidant that may protect the immune system from damaging free radicals. The veggie mixture can be stored, chilled, for up to 4 days. If you're looking to cut carbs, skip the bread--this colorful salad is delicious on its own.


  • 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
  • 8 slices multigrain sandwich bread
  • Arugula leaves
  • 1 beefsteak tomato, sliced


  • 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 4 slices of bread. Top with arugula leaves, basil, and tomato slices, if desired. Top the mixture with the remaining 4 slices of bread.


Serving size: 1 sandwich

Calories: 358; Fat: 8g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 46mg; Carbohydrates: 58g; Fiber: 12g; Protein: 14g

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Date Last Reviewed: March 11, 2020
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD
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