Chickpea & cucumber sandwich
Lemon-mashed chickpeas with crunchy cucumber on wholemeal bread.
At a glance
Vegan · 15 minutes active preparation · 15 minutes total · meal
Method range: 1–4 servings.
Contains: wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1589 kJ
- Protein
- 16.4 g
- Carbs
- 48.2 g
- Fat
- 9.6 g
- Iron
- 3.9 mg
- Calcium
- 173.2 mg
- Folate
- 331.7 µg
- Vitamin C
- 7.7 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Canned chickpeas, drained240 g
- Vegan wholemeal bread160 g
- Cucumber, skin on120 g
- Lemon juice20 g
- Olive oil10 g
Method
- Mash the drained chickpeas with the lemon juice and olive oil.
- Slice the washed cucumber thinly.
- Spread the chickpea mixture over the bread, add cucumber and close the sandwiches.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1589 kJ | — | |
| 16.4 g | — | |
| 9.6 g | — | |
| 13.4 g | 54%AI | |
| 48.2 g | — | |
| 173 mg | 17%RDI | |
| 50 µg | 33%RDI | |
| 3.9 mg | 22%RDI | |
| 0.00 µg | 0%RDI | |
| 332 µg | 83%RDI | |
| 7.7 mg | 17%RDI |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Choose bread with no milk, egg, honey or other animal ingredients; the generic wholemeal food record is a nutrient estimate, not product certification.
TraceMeal original recipes · Original TraceMeal text; nutrient data retain their source terms
Independently drafted for TraceMeal, September 2026. Editorially checked; not kitchen tested.
Calculation assumptions & recipe adaptations
Original TraceMeal instructions, developed for the September 2026 planning pilot. Editorial and food-mapping review only; not kitchen tested.
Quantities are edible grams in the stated ingredient condition. No extra salt or toppings are included. Missing nutrient values stay unreported. Choose bread with no milk, egg, honey or other animal ingredients; the generic wholemeal food record is a nutrient estimate, not product certification.
- Canned chickpeas, drained: Weighed after cooking or draining.
- Vegan wholemeal bread: Weighed edible quantity.
- Cucumber, skin on: Weighed edible quantity.
- Lemon juice: Weighed edible quantity.
- Olive oil: Weighed edible quantity. All measured oil is included in the estimate.
AFCD attribution, data & methods
Food matches used for nutrition
- Canned chickpeas, drained: Chickpea, canned, drained
- Vegan wholemeal bread: Bread, from wholemeal flour
- Cucumber, skin on: Cucumber, common, unpeeled, raw
- Lemon juice: Juice, lemon
- Olive oil: Oil, olive