Sometimes you need a simple lunch that you can make fast. This sandwich is quick, healthy, and tastes great.
The chickpea “tuna” mix is full of fiber, which helps you feel full longer, and it also has protein to give you energy.
Chickpeas give the sandwich a texture that feels a lot like tuna. Crunchy celery and red onion add a nice bite.
It’s a fresh, plant‑based twist on a classic favorite.
Active time: 10 minutes Total time: 10 minutes
Chickpea Salad Sandwich
Ingredients
- ½ cup canned low‑sodium chickpeas, rinsed and drained
- 3 tbsp vegan mayonnaise
- ½ cup celery, finely diced
- ¼ cup red onion, finely diced
- 1 tsp Dijon mustard
- ⅛ tsp black pepper
- 2 slices whole‑grain seeded bread, lightly toasted
Directions
In a bowl, mash the chickpeas with a fork until they are broken up but still a bit chunky. Add the vegan mayo, celery, red onion, and mustard. Stir until everything is mixed well. Sprinkle a little black pepper.
Spread the chickpea mixture on one slice of bread. Top with the second slice to make a sandwich.
Serves: 1 sandwich
Nutrition (per sandwich)
- Calories: 626
- Total fat: 36 g
- Saturated fat: 3 g
- Monounsaturated fat: 22 g
- Polyunsaturated fat: 8 g
- Sodium: 923 mg
- Carbohydrates: 66 g
- Fiber: 15 g
- Sugar: 14 g
- Protein: 19 g
- Calcium: 14 % of daily value
- Iron: 21 % of daily value
- Potassium: 598 mg
- Vitamin A: 1 % of daily value
- Vitamin C: 8 % of daily value