Lunchtime doesn’t at all times permit a lot time for cooking. You simply need one thing easy and straightforward that may energy you thru the afternoon. This sandwich is fast and straightforward whereas nonetheless being healthful and engaging.
MyFitnessPal teamed up with Dr. Danielle Belardo, one in every of our scientific advisors, to convey 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 a terrific 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 a substitute of seafood, it nonetheless satisfies a traditional tuna sandwich craving. “The chickpeas provide 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 affords a contemporary vegan twist on an previous traditional.
Energetic time:10 minutes Complete 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 entire grain seeded bread, evenly toasted
Instructions:
In a medium bowl, mash the chickpeas with a fork till largely damaged down however nonetheless barely chunky. Add the vegan mayo, celery, crimson onion, and Dijon mustard, and stir till nicely mixed. Season with black pepper to style.
Unfold the chickpea salad evenly over one slice of bread, then prime with the second slice to make a sandwich.
Serves: 1 | Serving Measurement: 1 sandwich
Vitamin (per serving): Energy: 626, Complete fats: 36g, Saturated Fats: 3g; Monounsaturated Fats: 22g; Polyunsaturated Fats: 8g; Ldl cholesterol: 0mg; Sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g
Vitamin Bonus: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%
Initially revealed July 2024; Up to date March 2026
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