Chickpea and Seed Plant-Based Sandwich

Ingredients

Estimated total cost: €4.22 · €1.05/serving

• - 1 cup organic raw sunflower seeds, soaked in boiling water for 30 minutes or in room temperature water overnight, drained and rinsed (soaking the sunflower seeds helps to soften them for a smoother consistency)Est. price €0.35–€0.70
• - 3 tablespoons creamy tahiniEst. price €0.45–€0.90
• - 1 tablespoon umami-rich liquid aminosEst. price €0.15–€0.30
• - 1 teaspoon sharp Dijon mustardEst. price €0.05–€0.12
• - 2 tablespoons savory nutritional yeastEst. price €0.20–€0.40
• - 3 tablespoons freshly squeezed lemon juiceEst. price €0.15–€0.25
• - 1 cup canned no salt added chickpeas, rinsed and drainedEst. price €0.30–€0.60
• 1/2 small red onion and 1 large stalk of celery, both finely choppedEst. price €0.25–€0.50
• - 1 tablespoon briny capers, drained and chopped (optional)Est. price €0.20–€0.35
• - 2 tablespoons fragrant fresh dill or delicate fennel fronds, finely choppedEst. price €0.30–€0.60

Steps

1. 1

   In a food processor, blend sunflower seeds, tahini, liquid aminos, mustard, nutritional yeast, and lemon juice until they form a slightly chunky paste.

2. 2

   Begin by mashing the chickpeas in a mixing bowl using a potato masher or fork. Combine them with red onion, celery, capers (if desired), and dill. Add the sunflower seed mixture to the bowl and gently stir everything together. Season the mixture with salt and pepper according to your taste preferences.

3. 3

   Halve the pita breads and stuff each one with 3 tablespoons of the salad mixture, along with a mix of greens, onion slices, tomatoes, and any additional toppings you prefer. You can either enjoy them right away or wrap them up in parchment paper to enjoy later on.

Full steps, exact amounts, and Cook Mode are available after sign-in.

• Cultural note

  The Chickpea and Seed Plant-Based Sandwich is inspired by Mediterranean flavors, incorporating ingredients like tahini, lemon juice, and chickpeas commonly found in Middle Eastern cuisine. The use of umami-rich liquid aminos and nutritional yeast adds depth of flavor, appealing to vegan and vegetarian preferences.

• Seasonal note

  This Chickpea and Seed Plant-Based Sandwich is versatile and can be enjoyed year-round. However, fresh dill and fennel fronds are typically in season during the spring and summer, adding a seasonal touch to the dish.

• Health note

  This plant-based sandwich is a nutritious choice, providing a good source of plant-based protein, fiber, and essential vitamins like B1, B6, and C. It is low in saturated fat and cholesterol-free, making it heart-healthy. The dish is also rich in zinc, which supports immune function and metabolism.