Sunday, March 31, 2024

Chickpea "Mock Tuna" Sandwich

mashed chickpea sandwich with sliced tomato
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.

mashed chickpea salad

The mashed chickpeas taste great combined with chopped parsley, vegan mayo, diced celery, and spices.

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

Soybeans in Sack

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!

O'Dough's Thins Gluten Free Bagels, Everything, 100 Calorie Bagels, Presliced, 10.58 Ounce [3 Packs]

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. 

mashed chickpea salad, vegan, gluten-free

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

Recipe for Chickpea Mock Tuna Sandwich

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 
Variation: for interesting taste, add 1/2 teaspoon of curry powder 


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.

Try some of my other chickpea recipes: 

12 delicious chickpea recipes  (link to recipes) 

My Notes: 
I make my own vegan mayo from silken tofu. Check out the recipe here for Easy Vegan Mayo or you can find a vegan mayo in the supermarket.
chickpea salad and sliced tomato, vegan, GF

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


  1. I like chickpeas, but they hate me to the guts...LOL.

  2. looks amazing. can’t wait to try this!

  3. This sounds wonderful. I do something similar with smashed white beans.

  4. Like like a great lunch!
    Tandy | Lavender and Lime

  5. Such a classic! I love making chickpea salad. Depending on how you season it, it can stand in for either egg or tuna salad.

  6. What a great idea! Although I love tuna I also enjoy chickpeas so it is something a bit different for a change. Thanks for sharing. #WOYP?

  7. I'm a huge fan of legumes, especially chickpeas. And this easy dish not only delivers a good amount of protein and fiber, it is also so tasty and filling!

  8. we are big fans of chickpeas and eat them often. We are not big meat eaters which is a hangover from our vegetarian youth :)

  9. What a great chickpea recipe. Thanks so much for participating and sharing at SSPS 314. See you again next week


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