Stack of chickpea-vegetable sandwiches
COVID-19 Fitness & Nutrition

Use Those Canned Beans to Make Chickpea-Veggie Sandwiches

By on 04/28/2020

Whether it’s COVID-19 or the flu, when it’s time to fight off infection, 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 four 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 four slices of bread. Top with arugula leaves, basil, and tomato slices, if desired. Top the mixture with the remaining four slices of bread.

Nutrition Facts

Serving size: One sandwich

Per Serving:

Calories: 358

Fat: 8g

Saturated Fat: 0g

Cholesterol: 0mg

Sodium: 46mg

Carbohydrates: 58g

Fiber: 12g

Protein: 14g

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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

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