Lunchtime doesn’t leave much time for cooking. You just need something simple and easy to get you through the day. This sandwich is quick and easy while still being healthy and delicious.
MyFitnessPal is partnered with Dr. Danielle Belardo, one of our scientific advisors, brings you this fiber-rich vegan chickpea “tuna” salad sandwich.
Fiber is great for slowing down digestion and helping you feel full longer, and this recipe really packs it in (1). Chickpeas are a great source of fiber, as well as protein, which has a plethora of benefits from muscle and immune system to energy-boosting (2).
Although this recipe uses chickpeas instead of seafood, it still satisfies the craving for a delicious tuna sandwich. “Chickpeas give the meat a sweet, tuna-like texture, while the celery and red onion add a nice crunch,” says Belardo.
Tuna salad sandwiches are as satisfying as they are delicate, and this recipe offers a new vegan twist on a classic.
Working hours: 10 minutes total time: 10 minutes
Chickpea sandwich
Efrata:
- ½ cup canned low-sodium chickpeas, rinsed and drained
- 3 tsp vegan mayonnaise
- ½ cup celery, finely chopped
- ¼ cup red onion, finely chopped
- 1 tsp Dijon mustard
- 1/8 tsp black pepper
- 2 slices of whole fruit bread, cooked on low heat
Instructions:
In a large bowl, mash the chickpeas with a fork until they are mostly broken down but still a little chunky. Add the vegan mayonnaise, celery, red onion, and Dijon mustard, and stir until well combined. Add black pepper to taste.
Spread the chickpea salad evenly over one slice of bread, then place it on the second slice to make a sandwich.
Serves: 1 | Serving size: 1 sandwich
Meals (per hour): Calories: 626, Total Fat: 36g, Saturated Fat: 3g; Monounsaturated fat: 22g; Polyunsaturated fat: 8g; Cholesterol: 0mg; sodium: 923mg; Carbohydrates: 66g; Fiber: 15g; Sugar: 14g; Protein: 19g
Food: Calcium: 14%; Iron: 21%; Potassium: 598mg; Vitamin A: 1%; Vitamin C: 8%
Published July 2024; Updated March 2026
The post Chickpea Salad Sandwich appeared first on MyFitnessPal Blog.
