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!


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