- 12 slices of whole grain bread (e.g., rye, whole wheat, gluten-free multigrain)
- One 15-ounce can chickpeas, no salt added, rinsed and drained (or 1 ¾ cups cooked)
- ¼ cup finely diced celery
- 2 tablespoons finely diced white onion
- 1/3 cup finely diced fresh fermented pickles (with live active cultures)
- 1 medium carrot, shredded
- 2 tablespoons chopped fresh parsley
- 1 tablespoon capers, rinsed and chopped
- 2 tablespoons finely sliced dried seaweed (e.g., nori, arame)
- 3 tablespoons reduced-fat plant-based mayonnaise
- ½ teaspoon prepared yellow mustard
- ½ teaspoon miso paste
- 1 tablespoon fresh lemon juice
- ½ teaspoon reduced sodium soy sauce
- ½ teaspoon nutritional yeast
- 6 romaine lettuce leaves
- 2 medium tomatoes, sliced
- 12 slices fresh fermented pickles, drained
- Preheat the oven to 375 F. Arrange the bread on a baking sheet and toast in the oven for 5 to 8 minutes, until lightly browned, or use a toaster.
- Meanwhile, in a medium bowl, mash the chickpeas with a potato masher into a chunky paste.
- Mix in the celery, onion, pickles, carrot, parsley, capers, and seaweed.
- In a small bowl, make the dressing by mixing together the plant-based mayonnaise, mustard, miso paste, lemon juice, soy sauce, and nutritional yeast until smooth.
- Stir the dressing into the chickpea mixture.
- To make a sandwich, spread ½ cup of the filling across 1 slice of toasted bread. Top with 1 lettuce leaf, 2 slices of tomato, and 2 additional pickle slices. Top with another slice of bread. Continue until you have 6 sandwiches. Slice them in half diagonally and serve immediately.
You may substitute a whole grain pita or buns for the bread, or omit the bread and serve the salad on a bed of lettuce greens.
If you do not plan on making all of the sandwiches at one time, make only the sandwiches desired and store the leftover filling in an airtight container in the refrigerator for up to 3 days.
This recipe is from Plant-Powered for Life by Sharon Palmer, MSFS, RDN
- Serving Size: 1 sandwich
- Calories: 395
- Sugar: 10 g
- Sodium: 623 mg
- Fat: 9 g
- Saturated Fat: 2 g
- Carbohydrates: 67 g
- Fiber: 9 g
- Protein: 15 g
- Cholesterol: 0 mg