The Chickpea “Tuna” Salad Sandwich: Hearty and Quick

Lunchtime doesn’t always allow much time for cooking. You just want something simple and easy that will power you through the afternoon. This sandwich is quick and easy while still being wholesome and tasty.

A High-Fiber and Vegan Twist on a Classic

MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea “tuna” salad sandwich.

The Importance of Fiber

Fiber is great for slowing digestion and helping you feel fuller longer, and this recipe really packs it in. Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits ranging from bone and muscle health to increasing energy.

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A Tuna-Like Texture and Crunchy Bite

Though this recipe uses chickpeas instead of seafood, it still satisfies a classic tuna sandwich craving. “The chickpeas offer a hearty, tuna-like texture, while the celery and red onions add a nice crunch,” says Belardo.

A Fresh Vegan Twist on an Old Classic

Tuna salad sandwiches are just as satisfying as they are nostalgic, and this recipe offers a fresh vegan twist on an old classic. If you’re searching for more high-fiber or vegan recipes, look no further than the MyFitnessPal app: it’s free, and home to over 2,000 recipes.

Ingredients

• ½ cup chickpeas, rinsed and drained
• ¼ cup vegan mayo
• ½ cup diced celery
• ¼ cup diced red onion
• 2 slices Dave’s Killer Bread (Dr. Belardo uses the Powerseed variety for its high fiber content!)
• Salt and pepper to taste

Directions

1. In a mixing bowl, mash the chickpeas with a fork until flaky.
2. Stir in the vegan mayo, celery, and red onion.
3. Season with salt and pepper to taste.
4. Spread the chickpea “tuna” salad on a slice of Dave’s Killer Bread, then top with the second slice.

Nutrition Information

Per serving: Calories: ~560, Total fat: 26.6g, Fiber: 13.6g, Protein: 15.8g.

Please note that the nutrition facts may be slightly varied based on the specific brand of vegan mayo and the variety of Dave’s Killer Bread used.

Conclusion

This chickpea “tuna” salad sandwich is a quick, easy, and wholesome meal option that’s perfect for a busy afternoon. With its high fiber and protein content, it’s a great way to keep you full and satisfied until your next meal. And with the MyFitnessPal app, you can find many more high-fiber and vegan recipes to try.

FAQs

• Q: What makes this sandwich high-fiber?

A: Chickpeas are a great source of fiber, and the recipe includes other high-fiber ingredients like celery and red onion.

• Q: Is this sandwich suitable for vegans?

A: Yes, this sandwich is vegan-friendly, as it uses vegan mayo and Dave’s Killer Bread.

• Q: Can I customize this recipe?

A: Yes, feel free to customize the recipe by adding your favorite ingredients or spices.

• Q: How many servings does this recipe make?

A: This recipe makes one serving, but you can easily double or triple the ingredients to make more servings.