Mashed Chickpea Salad Sandwich

Vegetarian chickpea salad sandwich is perfect for a lunchbox, picnic, etc.
To make vegan chickpea salad, replace the yogurt and mayonnaise with plant-based yogurt or hummus.

Ingredients:

1 ¾ cups (equivalent to one 400 g can) chickpeas, drained and rinsed under running water
1/4 cup toasted sunflower seeds
3 tablespoons plain yogurt
1-2 tablespoons mayonnaise
1/2 teaspoon French mustard DIJON
1 tablespoon maple syrup
1 small red bell pepper, finely chopped
Chopped spring onions
2 tablespoons finely chopped fresh parsley
1-2 tablespoons capers, drained
Salt and pepper to taste
8 slices sandwich bread

Directions:

1. Heat a dry frying pan over medium heat and add the sunflower seeds. Shake the pan frequently until the seeds lightly toast and release their aroma - about 5 minutes. Set aside and let cool.
2. Finely chop the red pepper, scallions, and parsley.
3. Place the chickpeas in a bowl and mash with a fork.
4. Then add the toasted sunflower seeds, yogurt, mayonnaise, mustard, maple syrup, scallions, parsley, and capers.
5. Mix everything together, taste, and season with salt and pepper.
6. To make sandwiches, spoon the chickpea salad onto large slices of sandwich bread.

Yield: 4 servings
Recipe: heynutritionlady.com