Chickpea No Tuna Salad Sandwich
by Cathy ConnallyChickpea No Tuna Salad Sandwich
Rated 5 stars by 1 users
Category
Lunch
Servings
6
Prep Time
20 minutes
Do you ever get those urges for the favourite foods such as tuna salad? All those flavours blending together to have a party in your mouth. This recipe uses chickpeas as the stand in for tuna and for that creamy must-have mayonnaise, silken tofu is the star.
Flavours: A lovely balance of sweet, salty and tangy make this a go to snack or meal. Benefits:This version has 25% fewer calories, zero cholesterol, 50 % lower in sodium and fat and a healthy dose of fibre.
Yield: 6 servings, 32 oz tuna salad, (900 g)
Total time: 20 minutes
Equipment: Mixing bowls, large fork or potato masher
Author:
Cathy Connally
Ingredients
- 15 oz unsalted chickpeas (415 g), canned
- 1 tsp capers, soaked in white wine (see note)
- 3 tbsp (30 g) tahini
- 1 tsp Dijon or stone-ground mustard
- 1 tsp ground mustard powder
- ¾ cup (40 g) diced onions
- 1 medium (60 g) stalk celery, diced
- ¾ cup (180 g) sweet relish
- 1 heaping tsp dried dill
- 1-2 tsp smoked paprika
- 1 tsp French tarragon
- ¼ cup (65 g) silken tofu, pureed
- Black pepper to taste
Directions
- Lightly mash chickpeas with a fork or potato masher in a medium bowl. Set aside.
- Discard white wine used to soak the capers. Add all ingredients in a medium bowl and mix thoroughly. Add the chickpeas to the mixture and stir until fully incorporated. There should still be some chickpeas that are evident in shape.
- Serve on toasted whole wheat sourdough bread with tomatoes, onions, lettuce, pickles etc.
- Note: soaking capers in white wine for 5 minutes will draw out much of the salt, lowering the sodium in this recipe.
Recipe Note
Nutrition (Per Serving): 5¼ oz (150 g) |
|
Calories |
212 | 280 |
Fat |
6.2 g | 13.9 g |
Saturated Fat |
.8 g | 2.3 g |
Cholesterol |
0 mg | 19.4 mg |
Carbohydrate |
33.3 g | 14.1 g |
Fibre |
6.8 g | 0 g |
Protein |
8.4 g | 24.7 g |
Sugar |
13.1 g | 14.1 g |
Sodium |
292 mg | 603 mg |
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