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Herby Chickpea Smash Tea Sandwiches

Serves 16


    Finger sandwiches are a classic component of afternoon tea, and these ones bring plenty of herby flavour to the party. Chickpeas are lightly smashed and dressed in fresh, bright flavours of cilantro, mint, tangy yogurt, earthy turmeric, and spicy paprika, before being sandwiched with pumpkin seeds and sunflower sprouts. Don’t be fooled by their small size—these sandwiches pack a hearty boost of fibre and protein and a whopping amount of iron too.


    Keep it fresh

    You can make the tea sandwiches a few hours before you’ll serve them. To prevent drying out, keep them uncut until you need them. Place in glass container, lay a damp paper towel over sandwiches, and cover tightly. Keep them in the fridge until you’re ready, and slice just before serving.


    Herby Chickpea Smash Tea Sandwiches


      • 14 oz (398 mL) can chickpeas, drained and rinsed
      • 1 Tbsp (15 mL) capers
      • 1/4 cup (60 mL) green onions
      • 1/2 cup (125 mL) fresh cilantro
      • 1/4 cup (60 mL) fresh mint
      • 1/4 cup (60 mL) Greek yogurt
      • 1 tsp (5 mL) Dijon mustard
      • 1 Tbsp (15 mL) tahini
      • 1/4 tsp (1 mL) turmeric
      • 1/4 tsp (1 mL) spicy smoked paprika
      • 1/8 tsp (0.5 mL) salt (optional)
      • 1/4 cup (60 mL) pumpkin seeds, divided
      • 1 cup (250 mL) sunflower sprouts, divided
      • 8 slices of spelt bread or other hearty ancient grain bread


      Per serving:

      • calories102
      • protein4 g
      • total fat6 g
        • sat. fat1 g
      • total carbohydrates15 g
        • sugars2 g
        • fibre3 g
      • sodium211 mg



      With potato masher, in medium-sized bowl, mash chickpeas. Finely chop capers and add to bowl along with green onions, cilantro, and mint.


      In separate bowl, combine yogurt, Dijon mustard, tahini, turmeric, and paprika to make dressing. Pour over chickpea mixture and stir well. Taste for seasoning and add salt, if required.


      To assemble sandwiches, lay out 2 pieces of bread and cover each with a thin layer of chickpea mixture. Sprinkle about 1 Tbsp (15 mL) pumpkin seeds on 1 slice of bread and top with about 1/4 cup (60 mL) sunflower sprouts. Sandwich the 2 pieces of bread together, pressing down lightly. Repeat with remaining bread to make 4 sandwiches. Cut each lengthwise into 1 in (2.5 cm) tea sandwiches.



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