Back to Health Feed Home

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.

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
  • 8 slices multigrain sandwich bread
  • Arugula leaves
  • 1 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 4 slices of bread. Top with arugula leaves, basil, and tomato slices, if desired. Top the mixture with the remaining 4 slices of bread.

Nutrition

Serving size: 1 sandwich

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


Copyright 2020 © Baldwin Publishing, Inc. All rights reserved.  Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.
Date Last Reviewed: March 11, 2020
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD
Learn more about Baldwin Publishing Inc. editorial policyprivacy policy, ADA compliance and sponsorship policy.
No information provided by Baldwin Publishing, Inc. in any article or in any Health eCooking® video, recipe, article and/or other Health eCooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health eCooking® video, recipe, article and/or other Health eCooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.