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Diabetic & Heart Healthy

Here’s a healthy sandwich for your lunch box or picnic basket. This nutrient-packed sandwich is an immune-boosting powerhouse that is high in zinc, Vitamin C, and antioxidants. The veggie mixture can be stored, chilled, for up to 4 days. If you’re looking to cut carbs, skip the bread–this colorful salad is delicious on its own.

 

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Ingredients

    • 1 can (15 oz) chickpeas, rinsed, drained and mashed
    • 3 scallions, chopped
    • 2 celery stalks, chopped
    • 1/4 cup shredded carrots
    • 1/2 red bell pepper, chopped
    • 1 small dill pickle, chopped
    • 1/2 avocado, peeled, pitted and mashed
    • 1 tsp Dijon mustard
    • 1 tsp chopped fresh dill
    • 1/8 tsp salt
    • Black pepper to taste
    • 2 Tbsp unsalted roasted sunflower seeds
    • 2 Tbsp chopped fresh basil, plus additional for garnish
    • 12 slices multigrain sandwich bread
    • Arugula leaves
    • 1 large beefsteak tomato, sliced

Preparation

In a large bowl, combine the mashed chickpeas, scallions, celery, carrots, bell pepper and pickle. Add the avocado, mustard, dill, salt and black pepper to taste. Stir to combine well.

Add the sunflower seeds and chopped basil and stir gently to combine.

Divide the chickpea salad evenly among 6 slices of bread. Top with arugula leaves, basil, and tomato slices, if desired. Top the mixture with the remaining 6 slices of bread.

Nutrition Facts

Serves 6

Serving size: 1 sandwich

Per Serving: Calories: 239 Fat: 6g Saturated Fat: 0g Cholesterol: 0mg Sodium: 266mg Carbohydrates: 33g Fiber: 8g Protein: 9g

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Date Last Reviewed: March 11, 2020

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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