Total Time 10 minutes
Yield 4

Ingredients

  • 1 can chickpeas, no-salt added drained and rinsed
  • 2 Avocadoes rinsed and pitted, diced
  • 2 tbsp. (30 ml) Fresh Lemon Juice
  • 1 tbsp. (15 ml) Dill Pickle Juice (from pickle jar)
  • ¼ cup (60 ml) Fresh dill finely chopped
  • 1/4 tsp. (1 ml) Salt
  • ¼ cup (60 ml) Red Onion finely diced
  • 1 cup (250 ml) Cucumber finely diced
  • ¼ cup (60 ml) Dill Pickles finely diced

For serving

  • Whole grain bread wraps, bagels, or tortilla chips
  • Lettuce or micro greens to garnish

Instructions

  • In a large mixing bowl, mash the chickpeas with a potato ricer or masher until mostly broken down. Incorporate diced avocado and continue mashing until the desired texture is achieved.
  • Combine fresh lemon juice, pickle juice, fresh dill and salt with the chickpea mash and mix using a fork until the ingredients are evenly distributed.
  • Add the remaining chopped vegetables (red onion, cucumber, dill pickles) and stir into the mixture with a spoon.
  • Spoon mixture onto toasted bread, bagel or wrap and top with lettuce or microgreens for added crunch.
Nutrition Facts
Dill Pickle Veggie, Avocado & Chickpea Mash Sandwich
Calories
509
% Daily Value*
Fat
 
21
g
32
%
Saturated Fat
 
3
g
19
%
Carbohydrates
 
67
g
22
%
Fibre
 
18
g
75
%
Sugars
 
7
g
8
%
Protein
 
18
g
36
%
Sodium
 
723
mg
31
%
Potassium
 
948
mg
27
%
Calcium
 
182
mg
18
%
Iron
 
5
mg
28
%
*5% or less is a little, 15% or more is a lot

Tips & Notes

Tip: The versatility of this recipe allows for endless customization, from serving on toasted bread, wraps, or bagels to pair with tortilla chips for a gluten-free option.
Recipe provided by Cindy Bekkedam, RD

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