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Chickpea Sunflower Sandwich

This sandwich tastes like traditional tuna and is a fine source of prebiotics. This healthy sandwich is perfect for lunch, dinner, or whenever the mood strikes, and provides a digestive health boost.

Updated August 22, 2022

Full disclosure: you will be shocked by how much this sandwich tastes like traditional tuna. Plus, the chickpeas and red onion are a fine source of prebiotics in this healthy sandwich that's perfect for lunch, dinner, or whenever the mood strikes. 


  • 15 ounce can of chickpeas, rinsed and drained
  • 1/4 cup roasted unsalted sunflower seeds
  • 3 tablespoons vegan mayonnaise
  • 1/2 teaspoon dijon or spicy brown mustard
  • 1 tablespoon maple syrup or honey
  • 1/4 cup red onion, chopped
  • 2 tablespoon fresh dill, finely chopped (or 1 tablespoon dried dill)
  • Salt and pepper to taste
  • Sliced avocado, onion, tomato, or lettuce for garnish
  • Whole grain bread


  1. Add chickpeas to a mixing bowl and lightly mash with a fork for texture. 
  2. To your bowl, mix sunflower seeds, mayo, mustard, maple syrup, red onion, and dill. Season with salt and pepper to taste. 
  3. Toast your bread and build your sandwich with your chickpea filling and desired garnishes. 
  4. For fewer carbs, consider making your sandwich open-faced!

If you’re struggling with digestive distress, Virtua’s board-certified gastroenterologists can help with the most advanced treatment options. Find a Virtua GI near you and schedule an appointment today.