Wednesday, June 19, 2019

Healthy Vegan Sandwich Spread

homemade hummus appetizer at

Looking for a delicious and healthy vegan/plant based sandwich spread ? 

This spread is one of my favorites. It's high in protein and fiber, good fat, tasty, and Weight Watcher friendly. In addition, it's naturally gluten free and dairy free. It all adds up to one word- HEALTHY!

Spreads can be enjoyed in so many ways.
Enjoy this easy to make spread on gluten free crackers, in gluten free wraps, on gluten free bread, with lettuce leaves or just enjoy it alone.

I love it with a bowl of my quick and easy Italian Spinach Garlic Soup

Amazing benefits of plant based foods
Are you aware that there is growing evidence that heart disease, type 2 diabetes, high blood pressure, and even some cancers respond well to a plant based diet and lifestyle? In addition, plant based eating may help lower inflammation, help maintain a healthy body weight, and boost immunity. Many feel that plant based eating, which includes lots of fruits, nuts, vegetables, and legumes may be preventative as well as healing.


What's in this spread? 

In addition to chickpeas, this spread contains raw fresh carrots, red pepper, parsley, spinach, optional sugar snap peas, and scallions- all which provide an interesting taste and lots of nutrients. In addition, there is some avocado that provides healthy fat and adds creaminess and cohesiveness.

2 Points on Weight Watchers
On the Weight Watcher program, this spread is all zero points except for the avocado which is 2 points for a quarter avocado. 

Smooth and Chunky Spread
All in all, this vegan recipe is a delicious tasting, easy to make, healthy sandwich spread. Perfect for a quick and easy summer day since there is no cooking involved. 

fresh peas

Broccoli Sprouts Are Power Foods That Offer Protective Antioxidants
Broccoli sprouts are potent and contain some super protective antioxidants. I love to add thee powerful sprouts on sandwiches. 

1 large clove garlic
1/2 bunch of parsley, washed
1/2 cup chopped scallions
1 carrot, chopped
1 small yellow or red pepper
1/2 cup of spinach leaves
1/4 avocado
optional: 1 rib celery, 5 snap peas,
1 12 ounce can of organic chickpeas, drained and rinsed
1 teaspoon cumin
juice of 1/2 fresh lemon
Salt and cracked pepper to taste

Place garlic, parsley, scallions, carrot, spinach leaves, red or yellow pepper and optional vegetables in the food processor using the metal blade. Whiz until everything is well cut and blended. Add avocado, chickpeas, cumin, lemon juice, and salt and pepper. Whiz again until sandwich spread consistency. Use for a filling on gluten free bread or in a wrap.

homemade hummus appetzer


  1. I love chickpea anything! The dip looks indeed very tasty and good for you too.

  2. What a simple, flavor packed sandwich spread and the ingredients are so healthy!

  3. You really packed a lot of different vegetables into this spread! I eat for enjoyment, and choose a wide variety of plant and non-plant ingredients, so I really don't worry about all the constantly changing nutrition theories about which item meets which criteria. As Marian Nestle suggests, I eat food, not nutrients. But I'm sure your advice is appealing to those who think differently.

    best... mae at

  4. OMG, this sounds awesome. I used up my last can of chickpeas yesterday, but I'm putting this on my food plan for next week. Great lunch idea.

  5. This sounds great but I don't have a food processor. Cheers

  6. I love all of these ingredients separately, so I know that I would love them together. I also really love sandwich spread, and often have it on toast in the morning. To the commenter without a food processor. A small Ninja chopper would work here. I use mine all of the time.

  7. Your spread looks and sounds delicious. I love the idea of stirring it into soup. Thanks for sharing it with Souper Sundays.;-)

  8. We call broccoli sprouts Alfalfa sprouts here in Oz. Thanks for sharing your recipe

  9. Hi Judee,
    I am going to make this spread this evening, it looks so good! Hope you are having a fantastic week and thanks so much for sharing your awesome post with us at Full Plate Thursday!
    Miz Helen

  10. We are trying to eat a lot more plant based recipes these days, Judee, and this sandwich spread sounds like a great addition to our menus! I love the flavours you have used. Shared on the Hearth and Soul Facebook page. Thank you so much for being a part of the Hearth and Soul Link Party.

  11. Love how simple this spread is! Easy and delicious is right up my alley!


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