Chickpea “Tuna” Sandwich

Before I went vegan, my all-time favorite sandwich was a tuna sandwich. I would eat them like three times a week, probably not the best choice, but they are soooo good!

So, with the help of many Pinterest’s on chickpea “tuna’s” and mashes, I’ve created my own. It’s a quick and easy recipe that I almost always have stored in the fridge.

So, let’s get started!

The first step is getting your chickpeas (2 14 oz cans) rinsing and draining them, and placing in your chopper, I can’t fit all of the chickpeas in it so I do it in sections, 1/2 can at a time (or mashing with a fork) until the chopper isn’t making much movement anymore, and most of the chickpeas are ground up (mashed looking).

IMG_2624

You’ll empty the contents into a small/medium sized bowl, and in the same chopper (you can rinse it out if you want, I didn’t) put in your carrot(s) and onion. You’ll chop until they are minced looking and the carrot isn’t flinging around in the chopper anymore.

IMG_2626

You’ll empty the contents into the bowl with the chickpeas, and get your spices. Add them all, your sriracha (if you want extra flavor), lemon, and vegan mayo.

 

Give that a good mix, and you’ll start seeing a similar consistency to tuna, but a slightly different color. If you like your sandwiches to be a little more wet, you can add another tablespoon of mayo, or more, until you get the consistency you want.

IMG_2630

So, your tuna is officially ready to much up. I like to toast two slices of whole wheat and grain bread, put mustard on one side and sriracha on the other, lay down spinach, top with the chickpea mash, tomato and close it up. So good! The chickpeas are also delicious to eat with chips, I go too hard on it sometimes.

IMG_2642

Servings: 5

Ingredients:

  • 2 14oz cans of chickpeas
  • 6 baby carrots/1 large carrot
  • 1/4 onion
  • 1 tbsp sriracha
  • 2 tsp garlic powder
  • 1 tsp turmeric
  • 1 tsp ground pepper
  • 4 tbsp vegan mayo
  • 1 tbsp lemon juice

For a sandwich:

  • 2 slices of bread, toasted
  • 2 slices of tomato
  • 1 handful of spinach
  • 1 tbsp mustard
  • 1 tbsp sriracha

Instructions:

  1. The first step is rinsing and draining your chickpeas, and placing in your chopper, I can’t fit all of the chickpeas in it so I do it in sections, 1/2 can at a time (or mashing with a fork) until the chopper isn’t making much movement anymore, and most of the chickpeas are ground up (mashed looking).
  2. You’ll empty the contents into a small/medium sized bowl, and in the same chopper  put in your carrot(s) and onion. You’ll chop until they are minced looking and the carrot isn’t flinging around in the chopper anymore.
  3. You’ll empty the contents into the bowl with the chickpeas, and get your spices. Add them all, your sriracha (if you want extra flavor), lemon, and vegan mayo. Give that a good mix, and you’ll start seeing a similar consistency to tuna, but a slightly different color. If you like your sandwiches to be a little more wet, you can add another tablespoon of mayo, or more, until you get the consistency you want.
  4. This can be saved and stored or eaten immediately!
  5. For a sandwich:
    Toast two slices of  bread, put mustard on one side and sriracha on the other, lay down spinach, top with the chickpea mash, tomato and close it up. So good!
    *The chickpeas are also delicious to eat with chips, I go too hard on it sometimes.

Nutritrion Facts (just chickpea mash):

Nutrition Facts
Servings 5.0
Amount Per Serving
Calories 479
% Daily Value *
Total Fat 23 g 35 %
Saturated Fat 2 g 12 %
Monounsaturated Fat 14 g
Polyunsaturated Fat 4 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 745 mg 31 %
Potassium 833 mg 24 %
Total Carbohydrate 58 g 19 %
Dietary Fiber 10 g 40 %
Sugars 5 g
Protein 12 g 24 %
Vitamin A 5 %
Vitamin C 22 %
Calcium 3 %
Iron 17 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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