Fast, easy, and filling, this healthy plant-based take on the classic tuna salad sandwich is just as speedy and budget-friendly as the original. Served as an easy lunch on Silver Hills Bakery sprouted whole grain bread, this vegan chickpea tuna salad sandwich is packed with satisfying plant-based protein and fibre to keep you going all afternoon.
Course Main Course
Cuisine Plant-based
Diet Vegan, Vegetarian
Keyword Kid-friendly, Sandwiches, Lunch
Difficulty Easy
Servings 4sandwiches
Author Silver Hills Bakery
Ingredients
For the Vegan Chickpea ‘Tuna’ Salad Filling:
1 can (435 g / 15.5 oz)chickpeas, drained and rinsed
½cupred onion1 small or ½ medium onion, (or see tip), finely minced
¼cupcelery(about ½ inch stalk), chopped into ¼ inch dice (or smaller if preferred)
¼cupvegan mayo
¼tspgarlic powder
¼cupdill pickles (optional)chopped into ¼ inch dice (or smaller if preferred)
For the Sandwich:
8slicesSquirrelly Bread(or your favourite Silver Hills Bakery sprouted bread)
8pieceslettuce or leafy greens(we used butter lettuce)
1tomato, sliced
To tastesalt and pepper
1Tbsphemp hearts (optional)(for a boost of Omegas)
¼tspcayenne pepper (optional)(for an added kick)
Instructions
For the Vegan Chickpea ‘Tuna’ Salad Filling:
Drain and rinse chickpeas and add to a medium sized bowl. Using a fork or potato masher, lightly mash chickpeas. Your goal is to break up the chickpeas, so they are creamy but still have some texture. Do not purée. (Stop mashing when you still have a good portion of rice-sized chunks in the mix).
Finely chop red onion, celery, and pickles, add to bowl.
Add the vegan mayo, garlic powder, salt and pepper to bowl.
Mix all ingredients together until evenly coated. Add more mayo, seasoning, or ingredients to taste until desired consistency is reached.
For the Sandwich:
Grab 2 slices of Squirrelly Bread (toast first if desired).
Next, layer a piece of butter lettuce on one slice of bread.
Add a generous amount of the chickpea “tuna” salad over the butter lettuce.
Top with a slice of tomato, and place the remaining slice of bread on top. (Repeat for as many sandwiches as you need now, or refrigerate remaining filling).
Enjoy!
Tips
- Serve with a side of zip! Side this sandwich with sliced (or whole!) pickles for zesty contrast. Pair with classic carrot and celery sticks for crunch. Or add a pile of Salt & Vinegar chips to your plate for zip! - Please picky eaters. Hold the tomato. Leave off the lettuce. Go light on the onions (or swap the red onion for 3 or 4 green onions for a less oniony bite). This versatile recipe is easy to adapt to all the tastes at your table—it’s just as satisfying flying solo between two slices as it is topped with tasty veggies. - Satisfy with a swap. For a heartier sandwich sure to satisfy the appetites of growing kids, ravenous teens, and hungry grown-ups alike, trade the Squirrelly Bread for one of our Sprouted Everything Bagels!- Customize it your way! Not a red onion fan or want a milder, more kid-friendly option? Swap the 1/2 cup of minced red onion for 3 - 4 green onions, thinly sliced.- Make it a melt! With a few tweaks you can turn this easy recipe into a satisfying chickpea ‘tuna’ melt. Skip the lettuce and tomato. Toast your bread(or try it on a Silver Hills Bakery Sprouted Everything Bagel to make it extra satisfying!). Top it with a generous portion of chickpea ‘tuna’ salad filling. Top with a slice of your favourite meltable plant-based cheese and melt in a toaster oven or under the broiler. Serve open-faced.- Meal prep for a week of lunches. Leftover filling—or a double-batch made ahead for near-instant lunches—will keep in an airtight container in the refrigerator for 5 – 6 days. Stir before serving.