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
