10-Minute Chickpea "Tuna" Arugula Sandwich

Name: 10-Minute Chickpea "Tuna" Arugula Sandwich
Prep time: 10 min
Total time: 10 min
Cuisine: American
Ingredients: 1 15 oz can chickpeas; 1 tbsp tahini; 1/2 lemon (juiced); 2 tsp dulse flakes; 2 tsp garlic powder; 1 tbsp coconut aminos; 1/3 tsp sea salt; 1 tsp maple syrup; 2 handfuls of arugula (torn); 1/2 avocado; 3 tsp Dijon mustard (sub stoneground or yellow mustard)

8 steps

Prep:10min

This 10-Minute Chickpea "Tuna" Arugula Sandwich is a quick, healthy, and delicious plant-based alternative to traditional tuna sandwiches. Made with mashed chickpeas, tahini, dulse flakes, and arugula, it’s packed with nutrients that support lower blood sugar, heart health and longetivty. Perfect for a gluten-free lunch!

Updated at: Mon, 18 Nov 2024 06:13:15 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories629.1 kcal (31%)

Total Fat24.6 g (35%)

Carbs83.1 g (32%)

Sugars9.2 g (10%)

Protein27.1 g (54%)

Sodium2467.7 mg (123%)

Fiber25.9 g (92%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1 x 15 ozcan chickpeas

1 Tbsptahini

0.5lemon juiced

2 tspdulse flakes

2 tspgarlic powder

1 Tbspcoconut aminos

⅓ tspsea salt

1 tspmaple syrup

2 handfulsarugula

torn

0.5avocado

3 tspDijon mustard

sub stoneground or yellow mustard

Instructions

Step 1

Start by toasting two slices of bread, I use gluten-free sourdough or a gluten-free or additional bread but you can use any kind you like. (you can also serve in lettuce wraps or with nori sheets)

Step 2

To a large bowl, add in tahini, lemon juice, dulse flakes, garlic powder, coconut aminos, sea salt and maple syrup and mix until smooth.

Step 3

Drain and rinse a can of chickpeas, then add it to the bowl. Use a potato masher or back of a fork to mash the chickpeas, leaving some intact.

Step 4

Then tear two handfuls of arugula.

Step 5

Mix everything together until combined.

Step 6

Spread mustard onto your toast.

Step 7

Then add sliced avocado onto each piece of bread and mash the fork then top piece of bread with chickpea tuna mixture to make open face sandwiches.