Healthy Happy Life

Vegan Tuna Sandwich. Fish-Free Lunch.


This Tuna Fish-Free Vegan Sandwich is kind of amazing. Not only is it totally delicious, but super duper fast and easy. Whip this recipe up in the morning and have it chilled to perfection by lunchtime. A quick toasting of bread - a slather of the "tuna" salad on some toast and lunch is done. Add fresh tomato, a sprinkle of hemp seeds, sliced onion or crunchy sprouts if you'd like.

The Flavors? Rustic garbanzo beans, bright lemon, creamy garlic, refreshing celery and an accent of black pepper. Add some ocean-y flavor if you'd like with crushed nori sheets or kelp sprinkle or Old Bay spice. This is one of my long-time lunchtime faves!..








Tuna Fish-Free Sandwich

Kathy Patalsky

Published 09/11/2012

Tuna Fish-Free Sandwich

This easy chickpea 'tuna' lunch salad makes for a delicious sandwich. Rustic garbanzo beans, bright lemon, creamy garlic, refreshing celery and an accent of black pepper.

Ingredients

  • 1 16 ounce can garbanzo beans, drained / rinsed well
  • 1/2 large juicy lemon, squeezed + pinch of zest
  • 2-3 Tbsp garlic hummus or tahini sauce or vegan mayo
  • 1 1/4 cups celery, chopped
  • salt + pepper to taste
  • optional: nutritional yeast, to taste
  • optional: Old Bay spice or crushed nori wraps (seaweed), to taste, for an ocean flavor
  • optional: pinch of cayenne or red pepper flakes for spiciness

Instructions

  1. Open, drain and rinse your beans. Add to large mixing bowl and mash well with a fork.
  2. Add in the hummus/tahini/or mayo, lemon juice and some salt and pepper - a few pinches. Toss well and taste test. Season as desired. Add in optional spices, nutritional yeast, etc as desired.
  3. Fold in the celery.
  4. Cover and chill in the fridge for at least twenty minutes to allow the flavors to marinate and chill a bit.
  5. Serve on toast, over salads or on crackers. Enjoy!

Yield: 3 cups

Prep Time: 00 hrs. 05 mins.

Cook time: 00 hrs. 08 mins.

Total time: 13 mins.

Nutrition

  • Calories: 116
  • Totalcarbs: 18
  • Dietaryfiber: 5
  • Protein: 6

Tags: sandwich,hummus,chickpeas,tuna,vegan,vegetarian,lunch,recipe,celery,sandwich

Also check out my almond-based "tuna" - my Tu-Nut Sandwich

Video. This is not the exact recipe, but close..





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