AmericanSandwich

Chickpea Melt

A crisp hot chickpea toastie with a creamy, briny nori-caper filling and peppery rocket tucked in after grilling.

Eat nowMake-aheadContains gluten, mustard, sesame, soy
Hands-on3 minTotal time3 minEnergy763 kcalProtein37g
Recipe details
PortableLightEasy-going

Equipment: Sandwich press, Hob

Keep chilled after cooking

Chickpea Melt
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Toppings

Now we make

Method

Do the night before

  1. 1
    Defrost 112.5g cooked chickpeas overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

3 min hands-on 3 min altogether
  1. 2
    Chop β…› sheet nori into tiny pieces and chop β…› red onion into thin slices
    πŸ– 1 min
  2. 3
    Mash chickpeas roughly with 1.2 tbsp tahini, 6g flaxseed, 1 tbsp nutritional yeast, 1 tbsp soy yogurt, 1 tsp mustard, 1 tsp Zippy Quick Pickles, 5ml lemon juice, 1 tsp soy sauce, 1 tsp capers, the prepared nori, red onion, 45g finely diced celery and 45g coarsely grated carrot. Spoon onto 4 slice wholemeal bread cut from a loaf, close with the other slice and toast in a sandwich press, or in a dry frying pan weighted with another pan, until crisp and golden
    πŸ– 1 min
  3. 4
    Tuck 20g rocket into the warm toastie for a peppery, fresh bite, then cut in half and serve immediately
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inSeleniumPhosphorusFibre
Lower inVitamin EVitamin CCalcium

Calories

763kcal

36%
Top contributors
Wholemeal Bread Β· 46%Chickpeas Β· 20%Tahini Β· 17%
19% cal

Protein

36.7g

58%
Top contributors
Wholemeal Bread Β· 39%Chickpeas Β· 27%Tahini Β· 10%
51% cal

Carbs

97.8g

Top contributors
Wholemeal Bread Β· 58%Chickpeas Β· 25%Tahini Β· 4%
30% cal

Fat

25.0g

36%
Top contributors
Tahini Β· 46%Wholemeal Bread Β· 20%Chickpeas Β· 12%

Small numbers, big impact

Everyday essentials

Fibre27.71g
94%
Top contributors
Wholemeal Bread Β· 40%Chickpeas Β· 31%Nutritional Yeast Β· 6%
Vitamin B121.21ΞΌg
50%
Top contributors
Nutritional Yeast Β· 99%Nori Β· 1%
Vitamin D0.25ΞΌg
2%
Top contributors
Soy Yogurt Β· 95%Nori Β· 5%
Iodine0.00ΞΌg
0%
Iron10.48mg
58%
Top contributors
Wholemeal Bread Β· 40%Chickpeas Β· 31%Tahini Β· 9%
Zinc6.70mg
61%
Top contributors
Wholemeal Bread Β· 45%Chickpeas Β· 26%Tahini Β· 15%
Calcium253.19mg
25%
Top contributors
Chickpeas Β· 22%Wholemeal Bread Β· 17%Rocket Β· 13%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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