A delicious vegan chickpea tuna sandwich full of fibre and protein. This plant based sandwich is brimming with mashed chickpeas in a creamy, yoghurt sauce, black olives, lettuce and tomatoes. Made in under 15 minutes, making this sandwich your new go to lunch.
The ingredients
This sandwich is much healthier than the traditional mayonnaise based offerings. The chickpea and soy yoghurt ensure it is high in both protein and fibre. And the nutrition credentials are further improved by replacing the mayo with soy yoghurt, meaning you have a creamy dressing without a copious amount of fat and salt. Plain, unsweetened soy yoghurt works well as a base for many sauces. This is partly thanks to its subtle taste which doesn’t overwhelm other ingredients. It can be an acquired taste but just give it a chance; I promise you won’t taste it when you’ve added all the fishy, garlicky ingredients that make up this dressing! Social distancing is most definitely advised after eating this sandwich.
The black olives and tamari sauce add a briny, fishy taste to the filling. Soy sauce can be used in place of tamari but I prefer to use the latter as it has a sweeter and more layered taste.
The method
Blitz for 10-20 seconds or until you reach your desired consistency. Chickpea sandwiches invariably taste better when the filling is left a chunky and textured. Next, simply whisk the remaining ingredients in a small bowl. Add to the chickpeas along with the black olives. Then spread onto thickly sliced sourdough and top with fresh tomatoes and crisp lettuce leaves.
Leave a comment and let me know how you get on making this vegan chickpea tuna sandwich. I’d love to see your creations over on instagram!
More lunch recipes
Vegan chickpea tuna sandwich
Ingredients
- 200 g tinned chickpeas drained and rinsed
- 40 g plain unsweetened soya yoghurt
- 2/3 teaspoon balsamic vinegar
- 1/2 teaspoon tamari or soy sauce
- 1/2 teaspoon lemon juice
- 1/4 teaspoon garlic granules
- 15 g black olives halved
- Salt and pepper
To serve
- 2 slices sourdough bread
- 1/2 salad tomato sliced
- Small handful iceberg lettuce shredded
Instructions
- Add the chickpeas to a food processor and gently pulse until just broken up, approximately 10-20 seconds. Alternatively use a fork to gently mash the chickpeas.
- In a bowl add the yoghurt, tamari/soy sauce, vinegar, lemon juice and garlic granules. Season with a pinch of salt and pepper. Then whisk until the sauce is light and creamy.
- Stir in the chickpeas and black olives.
- Serve on sourdough bread along with fresh salad leaves and tomatoes.