The 5-Minute Chickpea ‘Tuna’ Sandwich That’s Perfect for Spring

Embrace the vibrancy of spring with this simple and delightful Chickpea ‘Tuna’ Sandwich. Ideal for a light and nutritious spring meal, this recipe is a vegan twist on the classic tuna sandwich. It’s packed with flavors and textures, making it a perfect choice for lunch or a quick snack.

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Contents hide

Nutrition Info

Ingredients

Instructions

Serving Suggestions

Nutrition Info

Calories: Approximately 350-400 per serving (depending on choice of bread)
Protein: 10-15g per serving
Fiber: 6-8g per serving
Vitamins: Rich in Vitamin C and A (from greens and lemon juice)
Fat: 13g

Ingredients

1 ½ cups (250g) chickpeas (drained from can)
1 celery stalk, finely chopped
1 green onion stalk (spring onion), finely chopped
2 tbsp. vegan mayo
½ tbsp. freshly squeezed lemon juice (½ lemon)
¼ cup (15g) parsley or dill, finely chopped
½ tsp. mustard
4 slices sprouted whole grain bread
1 cup mixed greens or 2 large leaves of lettuce

Instructions

In a bowl, mash the chickpeas with a potato masher, ensuring to leave some chunky pieces.
Add the chopped celery, green onion, vegan mayo, lemon juice, parsley or dill, and mustard to the chickpeas. Stir well to combine everything evenly.
Spread a generous amount of the chickpea mixture onto a slice of bread. Top it with lettuce and any other preferred sandwich toppings.
Cover with another slice of bread. Cut the sandwich in half if desired.

Serving Suggestions

Serve with a side of fresh fruit or baked sweet potato fries for a wholesome meal.
Pair with a light soup or salad for a more substantial lunch.

Conclusion

There you have it – a simple, flavorful, and health-friendly “Tuna” Sandwich that’s perfect for spring meal planning and ready in a flash!

Whether you’re on a weight loss journey, seeking a vegan diet, or simply love fresh, plant-based meals, this tuna sandwich is sure to satisfy.

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