Craving a delicious, protein-packed sandwich that's completely plant-based and takes just 10 minutes to prepare? Get ready to revolutionize your lunch game with this mind-blowing Vegan Tuna Salad Sandwich that's so incredibly tasty, you won't believe it's made without fish! Using humble chickpeas as the star ingredient, this recipe transforms a classic sandwich into a cruelty-free, nutrient-rich meal that will satisfy your hunger and delight your taste buds.
Prep Time: 10 mins
Cook Time: -
Total Time: 10 mins
Cuisine: American
Serves: 2 servings
Ingredients
- 1 can chickpeas, rinsed and drained
- 2 tbsp vegan mayo
- 1 tbsp Dijon mustard
- 1/4 cup celery, chopped
- 1/4 cup red onion, chopped
- Salt and pepper to taste
- 4 slices whole grain bread
- Lettuce leaves for serving
Instructions
- Drain and rinse the chickpeas thoroughly in a colander, then pat them dry with a clean kitchen towel or paper towels.
- In a medium mixing bowl, use a fork or potato masher to roughly mash the chickpeas, leaving some chunks for texture. This will mimic the flaky consistency of traditional tuna.
- Add vegan mayo, Dijon mustard, chopped celery, and chopped red onion to the mashed chickpeas. Mix well to combine all ingredients evenly.
- Season the mixture with salt and pepper, tasting and adjusting the seasoning as needed. For extra flavor, consider adding a pinch of dried dill or a splash of lemon juice.
- Toast the whole grain bread slices until they are golden brown and crisp around the edges. This will provide a nice crunch to the sandwich.
- Place fresh lettuce leaves on two of the toasted bread slices, creating a green base for the chickpea salad.
- Generously spoon the chickpea "tuna" salad mixture onto the lettuce-lined bread slices.
- Top with the remaining toasted bread slices, slice the sandwiches diagonally, and serve immediately.
Tips
- Texture is Key: When mashing chickpeas, leave some chunks to mimic the flaky texture of traditional tuna salad.
- Customize Your Flavor: Experiment with additional herbs like dried dill, a splash of lemon juice, or even a dash of kelp powder to enhance the "seafood" flavor.
- Choose Quality Bread: Opt for whole grain bread and toast it well to add a satisfying crunch to your sandwich.
- Make Ahead: This chickpea salad can be prepared in advance and stored in the refrigerator for 2-3 days, making it perfect for meal prep.
- Add Extra Crunch: Consider mixing in chopped pickles or capers for additional texture and tang.
- Keep it Moist: Don't skimp on the vegan mayo - it helps bind the ingredients and adds creaminess.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 50g
Protein: 15g
Fat: 10g
Saturated Fat: 1g
Cholesterol: 0mg
