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.
The Flavors? Amazing! 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. I will be making this again, and again, and again - join me for an easy vegan lunch you crave!..
Tuna Fish-Free Sandwich
vegan, makes about 3 cups
1 16ounce can garbanzo beans, drained / rinsed well
1/2 large juicy lemon (juiced) + pinch of zest
2-3 Tbsp garlic hummus OR thick lemon tahini sauce (Trader Joe's brand)
1 1/4 cups celery, chopped
salt + pepper to taste
crushed nori sheets or kelp sprinkle (for ocean-y flavor)
dash of cayenne
1-3 Tbsp nutritional yeast
1/2 - 1 tsp agave syrup
..oh and vegan mayo, Vegenaise would be kind of awesome folded in too..
Nutritional Info (for entire recipe)
Calories: 350kcal, Fat: 7g, Carbs: 55g, Protein: 18g, Fiber: 14g, Vitamin C: 55%, Iron: 25%, Vitamin A: 14%
*via CalorieCount.com - estimate
1. Open, drain and rinse your beans. Add to large mixing bowl and mash well with a fork.
2. Add in the hummus, 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. Chill in the fridge until ready to serve.
Serve on toast, with crackers or eat by the spoonful!
Also check out my almond-based "tuna" - my Tu-Nut Sandwich
I even tested out a pasta meets "tuna" bowl recipe over at Family Kitchen..
Posted by Kathy on 9/11/2012