Tofu (firm): 80g (3 oz), Chickpeas: 80g (1/2 cup, cooked), Whole grain bread: 60g (2 slices), Celery: 20g (1/2 stalk, finely diced), Red onion: 20g (2 tbsp, finely diced), Dill pickle: 20g (1 small, finely diced), Mayonnaise (light): 15g (1 tbsp), Dijon mustard: 5g (1 tsp), Lemon juice: 5ml (1 tsp), Dried dill: 1g (1/4 tsp), Garlic powder: 1g (1/4 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp), Lettuce: 20g (2 leaves), Tomato: 30g (2 slices), Apple: 100g (1 small)
1. Press 80g tofu between paper towels to remove excess moisture, then crumble with a fork. 2. In a bowl, mash 80g chickpeas with a fork, leaving some chunks for texture. 3. Add the crumbled tofu, 20g finely diced celery, 20g finely diced red onion, and 20g finely diced dill pickle. 4. In a small bowl, mix 15g light mayonnaise, 5g Dijon mustard, 5ml lemon juice, 1g dried dill, 1g garlic powder, 1g salt, and 1g black pepper to make the dressing. 5. Add the dressing to the tofu and chickpea mixture and stir to combine. 6. Toast 60g whole grain bread (2 slices). 7. Layer 20g lettuce leaves and 30g tomato slices on one slice of bread. 8. Top with the tofu and chickpea salad mixture, then cover with the second slice of bread. 9. Cut the sandwich in half and serve with 100g apple on the side.
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