Gluten Free A-Z : Chickpea “Mock Tuna” Sandwich

Chickpeas are really versatile. The high protein beans taste great added to salads, soups, or casseroles. Sometimes, I simply mash them with a fork and eat them on a sandwich like a mock tuna sandwich.

It makes a simple, yet really good tasting plant-based lunch.  It is a great substitute for a “tuna fish” sandwich. 

I’m often asked, “Where do you get your protein if you don’t eat meat, fish, or chicken?” 

Chickpeas are high in protein and fiber

A cup of cooked chickpeas contains about 14 grams of protein. Just as importantly, a cup of chickpeas contains about 12 grams of fiber as opposed to meat, chicken, and fish which contain 0 grams of fiber. 

Fiber is essential for good health!

Great Bagels: Gluten-Free, Vegan, and Low Calories 

I buy gluten-free bagels at most supermarkets in the frozen section. The gluten-free bagels are made by a company called. O’Doughs. They taste great and are low in calories and fat. 

1 bagel has 100 calories. They are also vegan. I am able to get them in Florida and in Pennsylvania.

The bagel is perfect for a chickpea sandwich. I like to top it with some sliced tomatoes. 

Sometimes I eat the fork-mashed chickpeas on a plate with some salad instead of making a sandwich. 

Recipe for Chickpea Mock Tuna Sandwich

Ingredients: 

1 can or chickpeas, drained

or 2 cups of cooked chickpeas 

1 cup of diced organic celery 

1/2 cup of chopped organic parsley 

1/4 cup of vegan mayo ( or more to taste) 

1/2 teaspoon of sea salt

1/2 teaspoon of freshly cracked pepper 

1/2 teaspoon of paprika 

optional: 1/2 teaspoon of turmeric 

Directions: 

Using a kitchen fork, coarsely mash the chickpeas

Add celery, parsley, mayo and seasoning and with the fork mix well. 

Eat on a sandwich using gluten-free bread or gluten-free bagel topped with sliced tomato.

My Notes: 

This is a whole food plant-based oil-free recipe!!