Chickpea Sunflower Sandwich

1 servings of chickpea sunflower sandwich contains 586 Calories. The macronutrient breakdown is 48% carbs, 38% fat, and 14% protein. This is a good source of protein (39% of your Daily Value), fiber (57% of your Daily Value), and potassium (16% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 30 minutes
Ingredients
Maple syrups
1 tbsp or 20g
Wheat bread
4 slice or 100g
Directions
- Chop half of the red onion for the chickpea mixture and slice the remaining half for topping the sandwich.
- In a mixing bowl, lightly mash the chickpeas with a fork to achieve a textured consistency.
- Mix in the sunflower seeds, mayonnaise, mustard, maple syrup, chopped red onion, dill, salt, and pepper. Taste and adjust seasonings as needed.
- Toast the bread if desired. Scoop a generous amount of the filling onto one slice of bread, add sliced red onion, halved cherry tomatoes, and lettuce, then top with the remaining slice of bread.
- Serve and enjoy.
Nutrition Facts
For 1 servings of chickpea sunflower sandwich (416g)
Nutrient | Value | %DV |
---|---|---|
Calories | 586 | |
Fats | 26g | 33% |
Saturated fats | 3g | 17% |
Trans fats | 0g | |
Cholesterol | 6mg | 2% |
Sodium | 1123mg | 49% |
Carbs | 72g | 26% |
Net carbs | 56g | |
Fiber | 16g | 57% |
Sugar | 11g | |
Protein | 22g | |
Calcium | 193mg | 19% |
Iron | 6mg | 73% |
Potassium | 771mg | 16% |
Vitamin D | 0μg | 0.3% |
Vitamins and Minerals | ||
Alpha carotene | 38μg | |
Beta carotene | 1655μg | |
Caffeine | 0mg | |
Choline | 108mg | 20% |
Copper | 1mg | 92% |
Fluoride | 1μg | |
Folate (B9) | 189μg | 47% |
Lycopene | 958μg | |
Magnesium | 121mg | 29% |
Manganese | 3mg | 143% |
Niacin | 5mg | 29% |
Pantothenic acid | 2mg | 42% |
Phosphorus | 491mg | 70% |
Retinol | 2μg | |
Riboflavin (B2) | 0.3mg | 26% |
Selenium | 34μg | 62% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 24% |
Vitamin A IU | 2839IU | |
Vitamin A | 145μg | 16% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 102% |
Vitamin C | 7mg | 8% |
Vitamin D IU | 1IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 5mg | 36% |
Vitamin K | 57μg | 48% |
Zinc | 3mg | 32% |
Sugars | ||
Sugar | 11g | |
Sucrose | 6g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 1g | |
Galactose | 0g | |
Starch | 18g | |
Fats | ||
Saturated fats | 3g | 17% |
Monounsaturated fats | 5g | |
Polyunsaturated fats | 15g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 6g | |
Alpha Linolenic Acid (ALA) | 1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 2g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 0.5g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 0.5g | |
Valine | 1g |