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Today is the second edition of #VeganViernes and I worked on this great recipe for a vegan tuna sandwich that will satisfy your tastebuds.
How in the world can you make a tuna sandwich without tuna? One word: chickpeas. Don’t worry, you’ll still nourish your body with protein sans the fish.
Let’s dub this my Vegan NO-TUNA Chickpea sammie, yeah?
No-Tuna Chickpea Sammie
AKA garbanzo beans, these lil’ legumes are not only high in fiber and protein but pack key vitamins and minerals.
Just to give you an idea, one cup of cooked chickpeas contains:
45 grams of carbohydrate
15 grams of protein
13 grams of dietary fiber
4 grams of fat
Not bad, right?
I was looking online for beginner vegan recipes and I stumbled upon variations of this comfort sandwich and they all came down to the main ingredients being chickpeas and mayo. I think we can all agree to disagree on what should go on this lunchbox staple. Some people yell blasphemy if you dare add novel touches like capers to the mix while the opposing party will call you boring.
I personally love the acidity and flavor balance between mayo and fresh lemon juice and proclaim that onions and celery are a must. So the solution to the perfect blend is to take a bite of the mixture as you go and add ingredients to your liking.
Get ready to become a sandwich artist.
Ingredients (Makes 2 servings):
1 can chickpeas (drained and rinsed)
1/4 cup vegan mayo
1/4 cup chopped red onion
1/4 cup chopped celery
3/4 of a tbsp of dulse flakes (it gives it the sea-like flavor)*
pinch of cayenne pepper
fresh juice of 1 small lemon
a very small dill pickle or dill weed
1 scallion (green onion) stalk chopped (optional)
salt, garlic powder, and black pepper to taste
romaine or butter lettuce leaves
a squeeze of vegan dijon mustard (optional)
vegan bread (I used Ezekiel)
vegan butter (for toasting bread-optional)
Drain and rinse a can of chickpeas and place in a medium or large mixing bowl. Add the mayo, mustard, salt, pinch of cayenne and mash together using a fork.
Add red onion, celery, dulse and add half of the juice of the lemon. Mix.
Finely chop a small dill pickle (or dill weed) and about one stalk of scallion and add to the bowl. Add salt, garlic powder, and black pepper. Taste, add other half of the lemon juice if necessary. Mix again.
Take two slices of your preferred vegan bread and toast them on a pan with vegan butter.
Layer a lettuce leaf on each slice of bread, add the filling, cut diagonally and serve (please don’t cut vertically it will taste horrendous if you do LOL).
*Note: Dulse is an edible seaweed that can be found at Whole Foods, Trader Joe’s, and other specialty grocery stores. I found mine at Whole Foods, in “flakes” form, for about $7.99 for a bag. Rich in vitamins, antioxidants and trace minerals, these flakes give any dish the sea-like flavor. You don’t have to use dulse or seaweed for this recipe but I would suggest it!