Chickpea Tuna Sandwich (Vegan ) 550 cal
(Make 4 servings)
15 oz. can chickpeas rinsed and drained (120 cal)
2 tbsp vegan mayo 118 cal
1/4 cup roasted unsalted sunflower seeds
2 tablespoons red onion, roughly chopped (8 cal)
2 tablespoons fresh parsley or dill (2.7)
¼ cup finely chopped pickles or relish (80 cal)
¼ cup diced celery
Squeeze of a lime
Sliced avocado, onion, tomato, and or lettuce (optional for serving)
½ teaspoon favorite no salt seasoning (5 cal)
A pinch and I mean a pinch of Black salt ( This will give your chickpeas that egg taste) season to taste... TOO much
½ teaspoon dijon or brown spicy mustard (2 cal)
1 tablespoon maple syrup or agave nectar
Add Pepper to desired taste
1 teaspoon capers (1 cal)
INSTRUCTIONS
(Make 4 servings)
15 oz. can chickpeas rinsed and drained (120 cal)
2 tbsp vegan mayo 118 cal
1/4 cup roasted unsalted sunflower seeds
2 tablespoons red onion, roughly chopped (8 cal)
2 tablespoons fresh parsley or dill (2.7)
¼ cup finely chopped pickles or relish (80 cal)
¼ cup diced celery
Squeeze of a lime
Sliced avocado, onion, tomato, and or lettuce (optional for serving)
½ teaspoon favorite no salt seasoning (5 cal)
A pinch and I mean a pinch of Black salt ( This will give your chickpeas that egg taste) season to taste... TOO much
½ teaspoon dijon or brown spicy mustard (2 cal)
1 tablespoon maple syrup or agave nectar
Add Pepper to desired taste
1 teaspoon capers (1 cal)
INSTRUCTIONS
- Place the chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole. If you are using a food processor pulse your mixture about 4 to 5 times only. If you pulse too much you will end up with Hummus. :)
- Add mustard, maple syrup, red onion, celery, pickle, no salt seasoning, capers, black salt and pepper, and sunflower seeds (if using) to mixing bowl. Mix well. Taste and adjust seasonings as needed.
- Toast bread if desired, and prepare any other desired sandwich toppings (such as lettuce, avocado, tomato, and onion).
- Scoop a healthy amount of the chickpea mixture (about ½ cup) onto one slice of bread, add desired toppings and top with second slice of bread. Repeat for additional sandwiches. Serve in a lettuce wrap or on , If you're making a sandwich, I like to serve it on toasted Ezekiel Bread, lettuce, onions and tomatoes. Enjoy!
