The Chickpea “Tuna” Salad Sandwich: Hearty and Quick
The Chickpea “Tuna” Salad Sandwich: Hearty and Quick
Lunchtime’s Quick Fix
Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty.
A Healthier Twist on a Classic
MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea "tuna" salad sandwich. Fiber is great for slowing digestion and helping you feel fuller longer, and this recipe really packs it in. Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from bone and muscle health to increasing energy.
The Perfect Combination
Chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch. This recipe uses chickpeas instead of seafood, but still satisfies a classic tuna sandwich craving. Tuna salad sandwiches are just as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic.
Why Fiber Matters
Fiber is a vital nutrient that plays a crucial role in maintaining good health. It helps to regulate bowel movements, lower cholesterol levels, and keep you feeling fuller for longer. When it comes to fiber, chickpeas are a powerhouse. One serving of chickpeas provides a whopping 12.5 grams of fiber, making them an excellent addition to any meal.
The Benefits of Plant-Based Protein
Chickpeas are also an excellent source of plant-based protein. Protein is essential for building and repairing tissues in the body, and it plays a critical role in maintaining good health. Plant-based protein sources like chickpeas have been shown to have numerous health benefits, including reducing the risk of heart disease, type 2 diabetes, and certain types of cancer.
Recipe Details
Servings: 1
Serving Size: 1 sandwich
Ingredients:
- ½ cup chickpeas, rinsed and drained
- ¼ cup vegan mayo
- ½ cup diced celery
- ¼ cup diced red onion
- 2 slices Dave’s Killer Bread (Dr. Belardo uses the Powerseed variety for its high fiber content!)
- Salt and pepper to taste
Directions:
- In a mixing bowl, mash the chickpeas with a fork until flaky.
- Stir in the vegan mayo, celery, and red onion.
- Season with salt and pepper to taste.
- Spread the chickpea "tuna" salad on a slice of Dave’s Killer Bread, then top with the second slice.
Nutrition Information:
Per serving:
Calories: ~560
Total fat: 26.6g
Fiber: 13.6g
Protein: 15.8g
Please note that the nutrition facts may be slightly varied based on the specific brand of vegan mayo and the variety of Dave’s Killer Bread used.
Conclusion
This chickpea "tuna" salad sandwich is a game-changer for anyone looking for a quick, easy, and healthy lunch option. With its high fiber and protein content, this sandwich is sure to keep you full and satisfied until your next meal. And the best part? It’s incredibly easy to make and requires minimal ingredients.
FAQs
Q: What is the best way to cook chickpeas?
A: You can cook chickpeas by rinsing them and soaking them in water overnight. Then, simply boil them in water until they’re tender.
Q: Can I use canned chickpeas instead of cooking dried chickpeas?
A: Yes, you can use canned chickpeas as a substitute. Just drain and rinse them before using.
Q: Are there any other vegan mayo brands I can use?
A: Yes, there are many other vegan mayo brands available in the market. Some popular options include Vegenaise and Just Mayo.
Q: Can I customize this recipe to suit my dietary needs?
A: Absolutely! You can modify this recipe to suit your dietary needs and preferences. For example, you can use gluten-free bread or add your favorite vegetables to the salad.
Q: How can I store leftover chickpea "tuna" salad?
A: You can store leftover chickpea "tuna" salad in an airtight container in the refrigerator for up to 3 days. Simply spread it on whole grain bread or crackers and enjoy!
