Are you tired of eating the same old boring sandwiches day after day? Do you long for a sandwich that will transport you to a realm of flavour and excitement? Well, look no further, my vegan friends (or, you might not be vegan and just want a chickpea tuna mayo sandwich that is quite a lot like tuna, that’s cool…)!
This chickpea tuna mayo sandwich is here to save the day (and your taste buds). So, put down that plain old vegan ham and cheese and get ready to taste the rainbow (and the chickpeas, and the gherkins, and the capers…)!
Chickpea Tuna Mayo Sandwich Ingredients
If you’re planning on making this delicious chickpea mayo tuna sandwich, you’ll need the following ingredients…
Chickpeas: The chickpeas are the main ingredient in the sandwich and provide a substantial base. They have a mild, nutty flavour and a slightly grainy texture that is similar to tuna. They are also a good source of protein and fibre, making the sandwich more filling.
Gherkin: Gherkins are pickled cucumbers that add a tangy, crunchy texture to the sandwich. They have a slightly sour taste that complements the other ingredients.
Celery: Celery is a crunchy, fibrous vegetable that adds a fresh, slightly bitter taste to the sandwich. It also adds a bit of texture and crunch.
Capers: Capers are small, pickled flower buds that have a tangy, salty flavour. They add a zesty kick to the sandwich and enhance its overall flavour.
Onion: The onion adds a sweet, pungent flavour to the sandwich. It is slightly crunchy and provides a nice textural contrast to the soft chickpeas.
Vegan Mayonnaise: The vegan mayonnaise binds the sandwich together and adds a creamy, rich flavour. It is also a good source of healthy fats.
Dijon Mustard: Dijon mustard adds a sharp, tangy flavour to the sandwich. It also helps to emulsify the other ingredients and gives the sandwich a nice creamy texture.
Salt & Vinegar: Salt and vinegar are classic flavourings that add a savoury, tangy taste to the sandwich. They also help to enhance the other flavours.
Lemon Juice: Lemon juice adds a bright, citrusy flavour to the sandwich. It also helps to balance out the other flavours and bring them together.
Nutritional Yeast: Nutritional yeast is a vegan cheese substitute that adds a nutty, cheesy flavour to the sandwich. It is also a good source of protein and B vitamins.
Garlic Powder: Garlic powder adds a savoury, slightly pungent flavour to the sandwich. It also has some antimicrobial properties that may help to support overall health.
Nori Sheet: The crumbled nori sheet is optional, but it can add a slightly fishy flavour to the sandwich that mimics the taste of tuna. It is also a good source of iodine, which is important for thyroid health.
Chickpea Tuna Mayo Sandwich
Ingredients
- 240 grams Cooked Chickpeas (1 tin) drained and rinsed
- 1 large Gherkin finely chopped
- 1 Stick Celery finely chopped
- 2 tsp Capers chopped
- 1/2 Large Onion chopped
- 3-4 tbsp Vegan Mayonnaise
- 1 tsp Dijon Mustard
- Salt & Vinegar to taste
- Juice of 1/2 a Lemon
- 1 tsp Nutritional Yeast
- 1 tsp Garlic Powder
- 1 tbsp crumbled Nori sheet (optional – gives fishy flavour)
Instructions
- In a large bowl, mash the chickpeas until mostly/partially mashed. Add the remaining ingredients to the chickpeas and mix. Taste test and add any more ingredients to your preference.
- You can also make this by adding the chickpeas to a food processor along with the rest of the ingredients and pulsing for a few seconds until a 'tuna-like' texture forms.
- Serve on bread of your choosing. If preparing in advance, this Chickpea Tuna will keep in an airtight container the fridge for 3-4 days.
What Are The Macros Of Chickpea Tuna?
The macros of chickpea tuna mayo can vary depending on the specific recipe and serving size, but here is a general breakdown of the macronutrient content for ALL of the ingredients listed above (not including any additional bread):
Calories: 750-900 (depending on brands of products used)
Protein: 21 grams
Fat: 40 grams
Carbohydrates: 68 grams
Fiber: 17 grams
It’s important to note that the macronutrient content of chickpea tuna mayo can vary depending on the brand and type of ingredients used. Additionally, if you’re using a different recipe or altering the ingredients in any way, the macronutrient content may be different. If you have specific macronutrient goals, it’s always a good idea to double-check the nutrition information for the specific recipe you’re using or consult with a registered dietitian for personalised advice.
1 Comment
This was delicious. Will make this again and again.