Dinner for 2
Chickpea Sunflower Sandwich
Mashed chickpeas and sunflower seeds make a creamy sandwich filling with dill, mustard, onion, and avocado.
$9.53for 4 servings
$2.38 per serving$9.53 for 4
Typical price: Salefork's estimate of an everyday US shelf price for each ingredient. Pick your city to price it from this week's ad.
Photo: minimalistbaker.com
- 30 minstart to table
- Mediumdifficulty
- 2servings as written
- $$typical cost tier
AmericanVegetarianDairy-freeBudgetLunchesDinnersBack to schoolSpring
What it costs
Pick your city to see which ingredients are on sale
| Ingredient | Amount | Cost |
|---|---|---|
| Canned beans$0.09/oz typical | 15 oz | $1.35Typical price |
| Nuts and seeds$0.70/oz typical | 1.25 oz | $0.79Typical price |
| Red onions$1.49/lb typical | a little | $0.12Typical price |
| Fresh herbs (cilantro, parsley, basil)$1.49 each typical | a little | $0.09Typical price |
| Sandwich bread$2.49 each typical | 0.25 | $0.60Typical price |
| Avocados$1.29 each typical | 0.25 | $0.32Typical price |
| Alfredo, pesto, curry and simmer sauces$0.18/oz typical | 2.25 oz | $0.38Typical price |
| Lemons and limes$0.60 each typical | 0.5 | $0.30Typical price |
| Garlic$0.75 each typical | 0.25 | $0.15Typical price |
| Total for the servings shown | $4.76 | |
Pantry staples you likely have
Mustard, mayo, ketchupHoney or maple syrupSalt and pepperDried herbs, spices and seasoning blends
Not included in the cost.
Ingredients
- 1 can (15 oz) chickpeas
- 1/4 cup roasted unsalted sunflower seeds
- 3 tbsp vegan mayo
- 1/2 tsp dijon or spicy mustard
- 1 tbsp maple syrup
- 1/4 cup chopped red onion
- 2 tbsp fresh dill
- 1 healthy pinch each salt and pepper (optional)
- 4 pieces rustic bread
- sliced avocado (optional)
- 1/4 cup hummus
- 1/2 lemon
- 7/8 tsp dried dill
- 2 cloves garlic
- water or unsweetened almond milk
- sea salt to taste (optional)
Steps
- Drain and rinse the chickpeas, then mash them in a bowl until mostly broken down.
- Stir in the sunflower seeds, vegan mayonnaise, mustard, maple syrup, red onion, fresh dill, salt, and pepper.
- Blend the hummus, lemon juice, garlic, dried dill, a pinch of salt, and enough water to make a spread.
- Spread the hummus mixture over four bread slices.
- Divide the chickpea filling between two slices and add avocado, if using.
- Top with the remaining bread slices and cut the sandwiches in half.
Swaps
- Red onions for Onionsabout $0.20/lb less at typical prices
- Canned beans for Dried beans and lentilsabout $0.02/oz more at typical prices
Main ingredient on sale this week? See what to make with canned beans on sale.
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