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Contributed by: Kate McGoey-Smith, DipNrsg, MSW, RSW, FM, Certified Food for Life Instructor

Here’s a great recipe to mix up your sandwich routine! Top your favourite bread with this flavourful spread and pair with pea shoots, lettuce, tomato, cucumber, or carrots for a quick and easy lunch. 

Ingredients and Prep:

  • 540ml (19 oz) no salt chickpeas, rinsed and drained. Blend in food processor or use hand masher to semi-mashed texture.
  • 1/3 cup celery, diced
  • 1/3 cup of onion, minced
  • 1/3 cup red bell pepper, dice
  • In a large bowl, combine these wet ingredients: whisk together
  • 1 tbs. sweet green relish
  • 1 1/2 tbs. lemon juice
  • 1 tbs. balsamic vinegar
  • 1/2 tbs. low sodium soy sauce (for less salt, use coconut aminos or Coconut Secret Soy-free Seasoning Sauce)
  • 1 tbs. Dijon mustard
  • ½ tsp. kelp powder
  • 1 tsp. hot sauce


  1. In a large bowl, whisk together wet ingredients.
  2. Add chickpea mix and veggies. Mix well.
  3. Refrigerate until ready to use.
  4. Add a sprinkle of salt and pepper, if desired.


Nutritional information: 62 mg of salt per sandwich (recipe makes eight sandwiches); 499 mg salt for the entire batch.