This Chickpea "Tuna" Sandwich is easy, healthy, delicious and sustainable!
This is a simple mock vegan "tuna" salad that can be served many ways:
It’s great alone.
Spread it on whole-grain or sourdough bread for a hearty sandwich.
Add it on top of a bed of leafy greens with a squeeze of lemon.
Scoop it up with crackers or pita chips.
To add freshness, cut bell pepper strips or cucumber slices - they also make great scoopers.
Pairs well with fresh fruit too!
The chickpeas are mashed to a tuna like consistency and are a great protein packed alternative to fish.
Serves: 2
Prep Time: 8 mins
Total Time: 8 mins
Ingredients
• 1 ½ cups (250g) chickpeas (drained from can)
• 1 celery stalk
• 1 green onion stalk (spring onion)
• 2 tbsp. vegan mayo
• ½ tbsp. freshly squeezed lemon juice (½ lemon)
• ¼ cup (15g) parsley or dill
• ½ tsp. mustard
• 4 slices sprouted whole grain bread
• 1 cup mixed greens or 2 large leaves of lettuce
Instructions
1. Drain the chickpeas and place them into a bowl. Mash the chickpeas with a potato masher, leaving some chunks of chickpea in the mix.
2. Chop the celery, green onion stalk, parsley or dill into tiny pieces.
3. Place the chopped celery, green onion stalk, mayo, lemon juice, parsley or dill, and mustard into the chickpea bowl. Mix well to combine.
4. Spread the chickpea mixture onto the bread and top with lettuce and your other favourite sandwich toppings.
Note:
To reduce carbs, serve chickpea mixture in lettuce wraps.
Nutrition
Per serving equals:
430 kcal
13g Fats
51g Carbs
19g Protein
I hope that you get a chance to give this recipe a try. For more healthy and delicious plant-based recipes, check out my Plant-Based Recipe eBook and Vegan Recipe eBook.
If you need support and guidance while on your weight loss journey, book your free consultation with me today.