Aug 22, 2018(Last updated Sep 12, 2021)by Hannah Sunderani
Vegan Chickpea Tuna Sandwich
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Hey guys! I’vegot someChickpea Tuna Sandwiches for you today.I feel these chickpea tuna sandwiches totally represent my mood for hump day Wednesday. The beginning of the week was like climbing thissandwich stack, but now I’m at the top with a clear view to the other side. Now let take a moment to rest, open up my sandwich box, and go to town on this chickpea tuna before continuing.
I really love this recipe for a quick and easy lunchbecause the chickpea tuna is sosimple to create. Made with mashed chickpeas, tahini, lemon, onion and some salt and pepper. It’s dead easy to whip together, just as I remember tuna sandwiches being as a teen.
Tuna sandwich in fact was a go-to for me in high school and university because of the minimaleffort and maximumtaste. The input to output ratio can’t be beat. Plus, mixing up a batch of tuna salad required no cooking skills whatsoever, and as a busy student Iwanted nothing less than to spend my time in the kitchen. How things have changed.
As for today, my days are not complete withoutlong romantic walks to the fridge, but even stilla simple lunch recipe is one that peaks my interest.Especially when it requiresbeing sandwichedbetween two sliceswhole-wheat bread.
To make thechickpea tunaI’ve quickly pulsed the chickpeas in myfood processor to mash(but you could also mash with a fork). This gives it the same consistency as flaky tuna.Then, instead of mayo I’ve opted in for tahini lemon blend.It’s creamy and bright, and easy to make at home rather seeking out a veganmayo at the specialty store.I’ve then added some dicedonions andsalt and pepper to round out the flavours.
To build the sandwichI’ve layered on dijon mustard witha generous portion of the chickpea tuna,topped withfresh cucumber, purple cabbage, and alfalfa sprouts for crunch. There’s nothing I like more than a little veg for the ultimate sandwich combo.
For you plantbased foodies, you’ll be happy to hear that thesechickpea tunas tastes surprisingly similar to regular tuna sandwiches – at least I think so. By mashing the chickpeas, and adding the tahini and lemon the flavours palette is so similar to tuna salad that you might evenconvince the vegan skeptics.These chickpea tuna sandwiches have proveda godsend for me and my hubby,as we used to make tuna salad so often.
In fact, giving up fish was one of the hardest for mewhen transitioning to a plant-based diet. I loved a good tuna or salmon sandwich for asource ofprotein and heathy fats to keep mefull and satiated. These chickpeatuna sandwiches have proved to offer usjust the same relief; healthy +comfort.
With the school year just around the corner they also make the perfect packablelunch. You can prep the chickpea tuna in advanced and it will keep in the fridge for 4-5 days. It’s aneasy meal-prep idea. And of course, versatility is always an option if you want to keep this sandwich exciting.Try topping with different veg like tomato, avocado and kale, or add a little curry or paprika to the chickpea tuna mix. You could also serve the chickpea tuna in a wrap instead of sandwich or with seedy crackers.
That’s all there is to this simple and versatile lunch.I do hope you love this chickpea tuna as much as I do. And if you do make this recipeplease let me know in the comments below what you think! I love hearing from you.And of course, tag me onInstagram with the hashtag #twospoons. Nothing makes me happier than to see your recreations.
Bon appetit!
Vegan Chickpea Tuna Sandwich
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By Hannah Sunderani
This chickpea tuna sandwich is an easy lunch recipe. It's quick to make, and so delicious. Whip up a big batch to last you through the week, or make it fresh in minutes.
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Prep Time 10 minutes minutes
Total Time 10 minutes minutes
Serves 4 people
Ingredients
- 2 cups chickpeas
- 3 tbsp tahini
- 1 lemon juiced
- 1/4 cup red onion finely chopped
- 1/4 tsp sea salt
- 1/4 tsp pepper
- 8 slices whole wheat bread
- 4 tsp dijon mustard
- 1/3 cup cucumber thinly sliced
- 1/2 cup purple cabbage thinly sliced
- 1/2 cup alfalfa sprouts
Instructions
In a food processor (or blender), pulse chickpeas a few times to break into small pieces, (you can also use the back of a fork or potato masher). Transfer to mixing bowl.
In a small bowl combine tahini and the juice of one lemon. Mix to combine, then add to mashed chickpeas. Add diced onion, sea salt and pepper and stir to combine. Optional to add more salt, pepper and lemon juice for desired taste.
Build four sandwiches by adding 1 tsp dijon mustard to each (spread to even), chickpea tuna, cucumber, red cabbage, and alfalfa sprouts. Season with more salt and pepper, and close with slice of bread.
Notes
Chickpea tuna will keep in fridge for up to 5 days.
Nutritional information is a rough estimate.
Approvals
Nutrition
Calories: 302kcal | Carbohydrates: 43g | Protein: 13g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 735mg | Potassium: 510mg | Fiber: 11g | Sugar: 5g
