Dill Pickle Veggie, Avocado & Chickpea Mash Sandwich

This vegan sandwich is a refreshing and nutritiously dense meal or snack option that is packed with healthy fat, plant-based protein, and tons of fibre. The creamy chickpea and avocado mixture is elevated with a zesty blend of lemon juice, fresh dill, and hints of dill pickle providing a burst of flavour.

Total Time 10

Yield

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.

Estimated Cost Per Serving:

Nutrition Facts

Dill Pickle Veggie, Avocado & Chickpea Mash Sandwich

Calories

509

% Daily Value*

Fat

Saturated Fat

Carbohydrates

Fibre

Sugars

Protein

Sodium

723

Potassium

948

Calcium

182

Iron

*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