Finger sandwiches are a classic component of afternoon tea, and these ones bring plenty of herby flavor to the party. Chickpeas are lightly smashed and dressed in fresh, bright flavors 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 fiber and protein and a whopping amount of iron too.
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
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 inch (2.5 cm) tea sandwiches.
Serves 16
Each serving contains: 102 calories; 4 g protein; 6 g total fat (1 g sat. fat); 15 g total carbohydrates (2 g sugars, 3 g fiber); 211 mg sodium
By Helena McMurdo
