Are you craving a delicious, protein-packed sandwich that's completely plant-based and takes just 10 minutes to prepare? Get ready to revolutionize your lunch routine with this mind-blowing Chickpea "Tuna" Sandwich that proves vegan food can be incredibly satisfying, flavorful, and easy to make. Forget everything you thought you knew about plant-based alternatives - this recipe will transform humble chickpeas into a creamy, zesty sandwich filling that'll have even non-vegans coming back for seconds!
Prep Time: 10 mins
Cook Time: -
Total Time: 10 mins
Cuisine: Vegan
Serves: 2 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 2 tablespoons vegan mayo
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 2 slices whole grain bread
- Lettuce leaves
- Tomato slices
Instructions
- Drain and rinse the can of chickpeas thoroughly under cold running water, then pat them dry with a clean kitchen towel or paper towels to remove excess moisture.
- In a medium mixing bowl, use a fork or potato masher to roughly mash the chickpeas, leaving some chunks for texture. You want a consistency similar to traditional tuna salad.
- Add vegan mayo, Dijon mustard, and fresh lemon juice to the mashed chickpeas. Mix well to combine all ingredients evenly.
- Season the chickpea mixture with salt and pepper to taste. Stir thoroughly to distribute the seasonings.
- Toast the whole grain bread slices until they are golden brown and have a crisp texture. This will help prevent the sandwich from becoming soggy.
- Wash and pat dry the lettuce leaves and tomato slices. Ensure they are crisp and fresh.
- Spread the chickpea mixture evenly onto one slice of toasted bread, making sure to cover the entire surface.
- Layer fresh lettuce leaves on top of the chickpea mixture.
- Add tomato slices on top of the lettuce for extra freshness and flavor.
- Place the second slice of toasted bread on top to complete the sandwich.
- Cut the sandwich diagonally and serve immediately. Optional: Pair with a side salad or crispy chips for a complete meal.
Tips
- For the best texture, don't over-mash your chickpeas. Leave some chunks to mimic the flaky texture of traditional tuna.
- Use high-quality vegan mayo for a richer, creamier filling.
- Fresh lemon juice is key - bottled juice can't compare to the bright, zesty flavor of freshly squeezed.
- Toast your bread until it's golden and crisp to prevent a soggy sandwich.
- For extra flavor, try adding diced celery, red onion, or chopped fresh herbs like dill or parsley to your chickpea mixture.
- Make sure to drain and pat dry your chickpeas thoroughly to prevent a watery filling.
- This sandwich is best enjoyed immediately, but you can prepare the chickpea mixture in advance and store it in the refrigerator for up to 2 days.
Nutrition Facts
Calories: 330kcal
Carbohydrates: 45g
Protein: 12g
Fat: 10g
Saturated Fat: 1g
Cholesterol: 0mg
