Vegan Chickpea Tuna Sandwich

  • Hey guys! I’ve got some Chickpea Tuna Sandwiches for you today. I feel these chickpea tuna sandwiches totally represent my mood for hump day Wednesday. The beginning of the week was like climbing this sandwich stack, but now I’m at the top with a clear view to the other side. Now let take a moment to rest, open up my sandwich box, and go to town on this chickpea tuna before continuing.

    I really love this recipe for a quick and easy lunch because the chickpea tuna is so simple to create. Made with mashed chickpeas, tahini, lemon, onion and some salt and pepper. It’s dead easy to whip together, just as I remember tuna sandwiches being as a teen.

    Tuna sandwich in fact was a go-to for me in high school and university because of the minimal effort and maximum taste. The input to output ratio can’t be beat. Plus, mixing up a batch of tuna salad required no cooking skills whatsoever, and as a busy student I wanted nothing less than to spend my time in the kitchen. How things have changed.

    As for today, my days are not complete without long romantic walks to the fridge, but even still a simple lunch recipe is one that peaks my interest. Especially when it requires being sandwiched between two slices whole-wheat bread.

    To make the chickpea tuna I’ve quickly pulsed the chickpeas in my food processor to mash (but you could also mash with a fork). This gives it the same consistency as flaky tuna.Then, instead of mayo  I’ve opted in for tahini lemon blend. It’s creamy and bright, and easy to make at home rather seeking out a vegan mayo at the specialty store. I’ve then added some diced onions and salt and pepper to round out the flavours.

    To build the sandwich I’ve layered on dijon mustard with a generous portion of the chickpea tuna, topped with fresh cucumber, purple cabbage, and alfalfa sprouts for crunch. There’s nothing I like more than a little veg for the ultimate sandwich combo.

    For you plantbased foodies, you’ll be happy to hear that these chickpea tunas  tastes surprisingly similar to regular tuna sandwiches – at least I think so. By mashing the chickpeas, and adding the tahini and lemon the flavours palette is so similar to tuna salad that you might even convince the vegan skeptics. These chickpea tuna sandwiches have proved a godsend for me and my hubby, as we used to make tuna salad so often.

    In fact, giving up fish was one of the hardest for me when transitioning to a plant-based diet. I loved a good tuna or salmon sandwich for a source of protein and heathy fats to keep me full and satiated. These chickpea tuna sandwiches have proved to offer us just the same relief; healthy + comfort.

    With the school year just around the corner they also make the perfect packable lunch. You can prep the chickpea tuna in advanced and it will keep in the fridge for 4-5 days. It’s an easy meal-prep idea. And of course, versatility is always an option if you want to keep this sandwich exciting. Try topping with different veg like tomato, avocado and kale, or add a little curry or paprika to the chickpea tuna mix. You could also serve the chickpea tuna in a wrap instead of sandwich or with seedy crackers.

    That’s all there is to this simple and versatile lunch. I do hope you love this chickpea tuna as much as I do. And if you do make this recipe please let me know in the comments below what you think! I love hearing from you. And of course, tag me on Instagram with the hashtag #twospoons. Nothing makes me happier than to see your recreations.

    Bon appetit!


  • Vegan Chickpea Tuna Sandwich

    This chickpea tuna sandwich is an easy lunch recipe. It's quick to make, and so delicious. Whip up a big batch to last you through the week, or make it fresh in minutes.
    Category Main Dish
    Cuisine vegan
    Keyword chickpea, easy, recipe, salad, sandwich, tuna, vegan
    Prep Time 10 minutes
    Total Time 10 minutes
    Servings 4 people
    Author Hannah Sunderani

    Ingredients

    • 2 cups chickpeas
    • 3 tbsp tahini
    • 1 lemon juiced
    • 1/4 cup red onion finely chopped
    • 1/4 tsp sea salt
    • 1/4 tsp pepper
    • 8 slices whole wheat bread
    • 4 tsp dijon mustard
    • 1/3 cup cucumber thinly sliced
    • 1/2 cup purple cabbage thinly sliced
    • 1/2 cup alfalfa sprouts

    Instructions

    • In a food processor (or blender), pulse chickpeas a few times to break into small pieces, (you can also use the back of a fork or potato masher). Transfer to mixing bowl.
    • In a small bowl combine tahini and the juice of one lemon. Mix to combine, then add to mashed chickpeas. Add diced onion, sea salt and pepper and stir to combine. Optional to add more salt, pepper and lemon juice for desired taste.
    • Build four sandwiches by adding 1 tsp dijon mustard to each (spread to even), chickpea tuna, cucumber, red cabbage, and alfalfa sprouts. Season with more salt and pepper, and close with slice of bread.

    Notes

    Chickpea tuna will keep in fridge for up to 5 days.
    Nutritional information is a rough estimate.

    Nutrition

    Calories: 302kcal | Carbohydrates: 43g | Protein: 13g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 735mg | Potassium: 510mg | Fiber: 11g | Sugar: 5g

  • Approvals
     

     
    Allergies
  • VEGAN – VEGETARIAN – DAIRY-FREE – SOY-FREE – NUT-FREE 

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    2 comments on “Vegan Chickpea Tuna Sandwich

    1. Can I use canned chickpeas or would they be too different from cooked chickpeas?

      • Hannah Sunderani

        17 Jan 2019 at 12:20 pm Reply

        Hi Josephine! You can definitely used canned chickpeas for this recipe! They will work great. Hope you enjoy. 🙂

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