Open Chickpea Tuna Sandwich
I feel like every vegan has their own version of chickpea tuna. It's one of those things that flew around quickly on Pinterest and there's seriously tons of different recipes for it! So today I'm bringing you my personal version that I've tweaked and experimented with over the years, resulting in what I feel is chickpea tuna perfection.
Now there's multiple ways that you can eat chickpea tuna. In this recipe I have it on some open faced toasted seeded sourdough with sliced avocado because we fancy like that. I've also been known to enjoy chickpea tuna in a whole wheat wrap with some chopped lettuce, avocado and cherry tomatoes, or perhaps a closed sandwich is more your vibe. Even fully naked on a bed of lettuce with some extra salad accoutrements could be the go if you're not feeling bread-y.
Play with it. Discover the way in which YOU prefer to eat it because that's going to be the best way. Listen to what your body is asking for. Eat intuitively always.
NOW. I can hear you maybe asking "I'm still reading this recipe but I don't like chickpeas, is there an alternative?"
The answer: of course! Just like modifications in yoga or exercise there are modifications in recipes.
If you want to still drive in the bean lane, white beans (like cannellini) are an excellent sub. If you want to get rid of the beans all together, I suggest some lightly sautéed jackfruit, hearts of palm or mashed firm tofu. You could even try a store-bought plant based plain tuna (like Good Catch or Loma Linda) and use that. Options galore!
I actually adapted this recipe from my partner's go-to chicken salad recipe he makes. I've seen him make it time and time again and it always looks super fresh, colorful and satisfying. The chickpea vegan version is honestly so damn good, you won't be missing any chicken here!
This recipe uses a whole can of chickpeas (~15oz/425g) so you'll get heaps of servings out of it. It keeps super well in the fridge, making this an excellent, budget friendly meal prep option you can throw together for school or work throughout the week.
PRO TIP: if you find chickpeas difficult to digest, try popping them out of their little skins! The skins contain cellulose (a complex carb polysaccharide) which can be challenging to break down, particularly if you're sensitive to FODMAPs. It's a little bit time consuming to remove them but well worth it to avoid that bloated, uncomfy feeling. Trust me, I know it all too well!
This recipe does contain raw red onion, so if you are sticking to a low FODMAP diet you can totally just remove it all together. Sub for some extra spring onion (just the green part!)
Let's do it!
VEGAN CHICKPEA TUNA OPEN SANDWICH
approximately 5 servings
-1 15 oz (425g) can of chickpeas (preferably no salt added)
-1/2 red capsicum (bell pepper), finely diced
-1/4 red onion, finely diced
-2 stalks spring onion (scallion), thinly sliced
-2 heaped tbsp vegan mayo (I use Naked Byron Foods)
-1 heaped tbsp vegan sour cream (I use Dibble Foods)
-2 tbsp shredded nori
-juice of 1 lemon
-salt and pepper to taste
-optional garnish: fresh chopped chives, hemp seeds
-bread of choice
Drain and rinse chickpeas, set aside. Pop the skins off if you need to!
Prepare your sliced and diced veggies/nori, then set aside.
In a medium mixing bowl, add the chickpeas and mash well with a potato masher or fork. I like to keep a few chickpeas whole-ish so it's not a super fine mash but more of a rough one. Up to you what you prefer texture wise, though!
To the bowl, add the veggies, mayo, sour cream, lemon juice, salt and pepper. Stir to mix everything well.
Toast your bread, then add sliced avocado on top. Scoop a heaping spoonful of tuna onto the toast, and garnish with extra black pepper + optional chopped chives and hemp seeds.
Store any extra tuna in an air tight container in the fridge for up to 5 days.
as always, tag me on IG so I can see your creations! @shaktifresh <3