chickpea-tuno-recipe-health-nectar

 

CHICKPEA "TUNO"


You may serve this as a sandwich or as a salad. My personal favorite is in a salad, to get more greens in!

Ingredients

MIXTURE:

  • 1 15-ounce can chickpeas, rinsed and drained

  • 1/4 cup roasted unsalted sunflower seeds (if salted, scale back on added salt)

  • 3 Tbsp. vegan mayo (sub tahini for an earthier, nutty flavor)

  • 1/2 tsp Dijon or spicy mustard (if using tahini instead of mayo, use 1/4 tsp)

  • 1 Tbsp. maple syrup (or sub agave or honey if not vegan)

  • 1/4 cup chopped red onion

  • 2 Tbsp. fresh (or 1 Tbsp. dried) dill, finely chopped

  • healthy pinch each salt and pepper (to taste)

  • 4 pieces’ rustic bread, lightly toasted (gluten free for GF eaters)

  • Sliced avocado, onion, tomato, and or lettuce for serving (optional)

GARLIC HERB SAUCE optional

  • 1/4 cup hummus

  • juice of 1/2 lemon (~1 Tbsp.)

  • 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh)

  • 2 cloves garlic, minced

  • Water or unsweetened almond milk to thin

  • Optional: Sea salt to taste (I didn’t need any)

Instructions

  1. Prepare garlic herb sauce and set aside.

  2. Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt and pepper and mix with a spoon. Tate and adjust seasonings as needed.

  3. Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce).

  4. Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with other two slices of bread.

  5. Sunflower-chickpea mixture will keep covered in the fridge for up to a few days, making it great for quick, weekday lunches!

Notes

*Nutrition information is a rough estimate for 1 of 3 servings without sauce, bread or toppings.

Nutrition Information:

Serving size: 1/3 of recipe Calories: 311 Fat: 16g Saturated fat: 1.7g Carbohydrates: 26g Sugar: 7.3g Sodium: 107mg Fiber: 9g Protein: 11.5g