Sandwich Bunga Matahari Buncis

Name: Sandwich Bunga Matahari Buncis
Prep time: 30 min
Total time: 30 min
Yield: 2 porsi
Cuisine: Indonesian
Ingredients: 1 (15-oz.) can chickpeas ((rinsed and drained)); 1/4 cup roasted unsalted sunflower seeds ((if salted, scale back on added salt)); 3 Tbsp vegan mayo ((sub tahini for a more earthy, nutty flavor)); 1/2 tsp dijon or spicy mustard ((if using tahini instead of mayo, use half as much mustard)); 1 Tbsp maple syrup ((or sub agave or honey if not vegan)); 1/4 cup chopped red onion; 2 Tbsp fresh dill* ((finely chopped)); 1 healthy pinch each salt and pepper ((to taste)); 4 pieces rustic bread; Sliced avocado, onion, tomato, and or lettuce ((optional // for serving)); 1/4 cup hummus; 1/2 medium lemon, juiced ((1/2 lemon yields ~ 1 Tbsp or 15 ml)); 3/4 - 1 tsp dried dill*; 2 cloves garlic ((minced)); Water or unsweetened almond milk ((to thin)); Sea salt to taste ((optional // I didn’t need any))

30-minute Chickpea Sunflower Sandwich with smashed chickpeas and roasted sunflower seeds in a simple dressing. Sandwiched between two slices of bread and topped with my secret garlic sauce, this is healthy lunch perfection.

⏱️ 30 menit 🔪 Persiapan: 30 menit 📊 Sedang 👁️ 1 dilihat

👨‍🍳 Mulai Masak

Foto: Minimalist Baker — Minimalist Baker

Bahan-bahan

2 porsi

1 (15-oz.) can chickpeas ((rinsed and drained))
1/4 cup roasted unsalted sunflower seeds ((if salted, scale back on added salt))
3 Tbsp vegan mayo ((sub tahini for a more earthy, nutty flavor))
1/2 tsp dijon or spicy mustard ((if using tahini instead of mayo, use half as much mustard))
1 Tbsp maple syrup ((or sub agave or honey if not vegan))
1/4 cup chopped red onion
2 Tbsp fresh dill* ((finely chopped))
1 healthy pinch each salt and pepper ((to taste))
4 pieces rustic bread
Sliced avocado, onion, tomato, and or lettuce ((optional // for serving))
1/4 cup hummus
1/2 medium lemon, juiced ((1/2 lemon yields ~ 1 Tbsp or 15 ml))
3/4 - 1 tsp dried dill*
2 cloves garlic ((minced))
Water or unsweetened almond milk ((to thin))
Sea salt to taste ((optional // I didn’t need any))

Langkah-langkah

Prepare garlic herb sauce and set aside.
Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt, and pepper and mix with a spoon. Taste and adjust seasonings as needed.
Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce).
Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with other two slices of bread.
Sunflower-chickpea mixture will keep covered in the fridge for up to a few days, making it great for quick weekday lunches!

Estimasi Nutrisi (per porsi)

Makronutrien

Kalori56628% AKG

*AKG = Angka Kecukupan Gizi berdasarkan diet 2.000 kalori

💰 Estimasi Harga

Total Bahan Rp 3.500

Per Porsi Rp 1.750/porsi

🏠 Lebih hemat ~Rp 7.000 dari beli jadi!

📋 Rincian Harga Bahan (6% bahan terdeteksi)

Bahan	Jumlah	Harga Satuan	Subtotal
	1	-	-
roasted unsalted sunflower seeds	0.25 cup	-	-
vegan mayo	3 tbsp	-	-
dijon or spicy mustard	0.5 tsp	-	-
maple syrup	1 tbsp	-	-
chopped red onion	0.25 cup	-	-
fresh dill*	2 tbsp	-	-
healthy pinch each salt and pepper	1	Rp 35.000/kg	Rp 3.500
rustic bread	4 pieces	-	-
Sliced avocado	-	-	-
hummus	0.25 cup	-	-
lemon	0.5 medium	-	-
- 1 tsp dried dill*	0.75	-	-
garlic	2 cloves	-	-
Water or unsweetened almond milk	-	-	-
Sea salt to taste	-	-	-