Chickpea 'Tuna' Sandwich
An easy to make, nutritious alternative to tuna, this chickpea 'tuna' salad recipe is made using chickpeas (or butterbeans as an alternative), one of the world's most versatile legumes! Chickpeas and legumes are high in fibre and are anti-inflammatory, great for bowel and gut health! They're full of vitamins and minerals, and a good source of plant-based protein.
With the simple addition of mayonnaise, mustard, red onion and maple syrup, the humble chickpea is transformed into a delicious sandwich filler. You can also add capers or seaweed/nori for an extra fishy flavour. Nori is a fantastic addition to plant-based diet as it's high in iodine, along with many other vitiamins and minerals. Iodine is necessary for thyroid health, which in turn assists with energy production and cell repair.
We love having a big scoopful of this 'tuna' salad sandwiched between 2 slices of seedy, wholemeal bread, or piled on top of a roasted sweet potato. It also makes a fantastic sushi filling!
- 1 tin butter beans or chickpeas, drained
- 4 tablespoons vegan mayonnaise
- 1 teaspoon Dijon mustard
- 1/4 small red onion, diced
- 1 teaspoon maple syrup
- Salt & pepper to taste
- Bread, lettuce, tomato, cucumber
1. Add your drained beans to a bowl and mash, leaving some chunks.
2. Add the remaining ingredients into your bowl and mix together.
3. Spread your ‘tuna’ onto a slice of bread, add some crunchy salad and another slice of bread!
Tip: For extra fishy flavour you could try adding finely chopped capers or nori. This 'tuna' recipe can also be used in homemade sushi, wraps or piled on top of a jacket potato!