Lunchtime doesn’t all the time permit a lot time for cooking. You simply need one thing easy and straightforward that can energy you thru the afternoon. This sandwich is fast and straightforward whereas nonetheless being healthful and attractive.
MyFitnessPal teamed up with Dr. Danielle Belardo, certainly one of our scientific advisors, to carry you this high-fiber and vegan chickpea “tuna” salad sandwich.
Fiber is nice for slowing digestion and serving to you are feeling fuller longer, and this recipe actually packs it in (1). Chickpeas are an excellent supply of fiber, in addition to protein, which has a plethora of advantages starting from muscle and immune well being to offering power (2).
Although this recipe makes use of chickpeas as an alternative of seafood, it nonetheless satisfies a traditional tuna sandwich craving. “The chickpeas supply a hearty, tuna-like texture, whereas the celery and crimson onions add a pleasant crunch,” says Belardo.
Tuna salad sandwiches are simply as satisfying as they’re nostalgic, and this recipe provides a contemporary vegan twist on an outdated traditional.
Energetic time: 10 minutes Whole Time: 10 minutes
Chickpea Salad Sandwich
Elements:
- ½ cup canned low sodium chickpeas, rinsed and drained
- 3 tbsp vegan mayo
- ½ cup celery, finely diced
- ¼ cup crimson onion, finely diced
- 1 tsp Dijon mustard
- 1/8 tsp black pepper
- 2 slices complete grain seeded bread, calmly toasted
Instructions:
In a medium bowl, mash the chickpeas with a fork till principally damaged down however nonetheless barely chunky. Add the vegan mayo, celery, crimson onion, and Dijon mustard, and stir till properly mixed. Season with black pepper to style.
Unfold the chickpea salad evenly over one slice of bread, then high with the second slice to make a sandwich.
Serves: 1 | Serving Dimension: 1 sandwich
Diet (per serving): Energy: 626, Whole fats: 36g, Saturated Fats: 3g; Monounsaturated Fats: 22g; Polyunsaturated Fats: 8g; Ldl cholesterol: 0mg; Sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g
Diet Bonus: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%
Initially printed July 2024; Up to date March 2026
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