In a pinch · Under 5 min

Smashed Chickpea Tuna Sandwich

Name: Smashed Chickpea Tuna Sandwich
Prep time: 5 min
Total time: 5 min
Ingredients: 1 can (drained) Chickpeas; 2 tbsp vegan mayo; 1 tsp Dijon mustard; 2 tsp lemon juice; 2 tbsp hemp hearts; ⅓ cup cucumber, finely diced; 2 tbsp dill pickles, chopped; Salt and pepper, to taste; 4 whole grain bread slices; 2 romaine leaves; 4 tomato slices

Chickpeas smashed with mayo, mustard and lemon taste surprisingly like the tuna salad you grew up on. Hemp hearts sneak in extra protein, and the cucumber adds the crunch that celery usually does. Make it once and you'll keep a can on hand forever.

Kid-friendly · how to serve it to kids

Hands-on: 5 min
Hands-off: None
Total: 5 min
Dishes: 1

22gprotein495cal67gcarbs17gfatper serving · $2.13

Print Jump to recipe

SkillNo cooking

Method

1
Mash the chickpeas in a bowl with a fork until mostly broken but still chunky.
2
Stir in the mayo, Dijon, lemon, hemp hearts, cucumber and pickles. Season well.
3
Pile onto bread with lettuce and tomato. Press, halve, and eat.

Storage

The salad keeps 4 days in the fridge. Build the sandwiches fresh.

Good to know

Using edamame instead? Pulse it in a food processor, since it won't mash by hand.

For little ones

Feeding kids plant-based

A good lunchbox sandwich. Pack the pickles on the side.

Their portion: about half your servingabout 270 cal · 12 g protein of their 19 g a day

Nutrition

per serving

Calories: 495
Protein: 22g
Carbs: 67g
Fat: 17g
Fiber: 15g
Sodium: 1080mg

Contains glutenSoy-freePeanut-free

Calculated from ingredient reference data. Brand labels vary.

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Smashed Chickpea Tuna Sandwich

Method

For little ones

Nutrition

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