CHICKPEA-TUNA SANDWICH

Name: CHICKPEA-TUNA SANDWICH
Prep time: 10 min
Total time: 10 min
Cuisine: American
Ingredients: 1.5 cups chickpeas; 1 lemon juiced (about 3 tbsp); ¼ avocado; 100g silken tofu; 3 tbsp hemp seeds; ¼ cup fresh dill; 2 tsp nori powder (½ a nori sheet); 2 tsp capers; 1 tbsp Dijon mustard; ½ tsp salt; 1 tbsp nutritional yeast; 2 slices of bread (wholemeal is best. You can use gluten-free bread if needed); 1 tsp dijon mustard; 2 leaves lettuce; 1 tbsp pickled red onions (or thinly sliced raw onions); 1 tbsp broccoli sprouts; ¼ avocado sliced; ¼ cup cucumber slice; Dietary fibre 8 g

2 steps

Prep:10min

Before going vegan, my partner Cam’s go-to quick snack was a tuna sandwich, so I was super excited to try and recreate a similar version for him. I’m not going to say this tastes exactly like tuna, but it's delicious, and the nori brings a nice sea-like taste to it. It’s packed with nutrients, high in protein, and we even get omega-3s with hemp seeds. I like to make a batch to keep in the fridge. It’s so convenient to have on hand for a quick snack! Chickpea tuna is one of those classic vegan substitution recipes - I think there are as many versions on the internet as there are vegan food pages. We hope you love this healthy take on it and please let us know in the comments below if you have your own version!

Updated at: Thu, 17 Aug 2023 11:34:06 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories443.2 kcal (22%)

Total Fat12.2 g (17%)

Carbs63.1 g (24%)

Sugars11.1 g (12%)

Protein25.6 g (51%)

Sodium526.3 mg (26%)

Fiber14.6 g (52%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 ½ cupschickpeas

1lemon juiced

0.25avocado

100gsilken tofu

2 tspcapers

1 Tbspdijon mustard

½ tspsalt

1 Tbspnutritional yeast

Per Sandwich

2slices of bread

wholemeal is best, You can use gluten-free bread if needed

1 tspdijon mustard

2leaves lettuce

1 Tbsppickled red onions

or thinly sliced raw onions

1 Tbspbroccoli sprouts

0.25avocado

sliced

¼ cupcucumber slice

Instructions

Step 1

To a food processor, add the chickpea, lemon juice, avocado, silken tofu, hemp seeds, dill, nori powder, capers, dijon and salt. Process to combine, but not too long. We want to keep a bit of texture in the mix. You could also use a fork to mash it up.

Step 2

To build the sandwich, toast the bread, and layer one slice with mustard and the other one with the chickpea tuna mix. Top the tuna mix with pickled onion, avocado, cucumber, broccoli sprouts, and lettuce and close your sandwich.

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