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.
MyFitnessPal teamed up with Dr. Danielle Belardo, one of our scientific advisors, to bring you this high-fiber and vegan chickpea “tuna” salad sandwich.
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.
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.
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. Dig in!
High-Fiber Chickpea “Tuna” Salad Sandwich
Serves: 1 | Serving Size: 1 sandwich
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:
- In a mixing bowl, mash the chickpeas with a fork until flaky.
- Stir in the vegan mayo, celery, and red onion.
- Season with salt and pepper to taste
- Spread the chickpea “tuna” salad on a slice of Dave’s Killer Bread, then top with the second slice
Estimated Nutrition Information:
Per serving: Calories: 505, Total fat: 17g, Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 13.5mg; Sodium: 962mg; Carbohydrates: 78g; Fiber: 18g; Sugar: 20g; Protein: 18g
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.
