I grew up eating tuna sandwiches - on rye bread, open-face on a bagel or packed between two slices of challah. It had to be Clover Leaf white albacore tuna, that was the only kind my mother bought and she still does. Tuna was my go to sandwich, but as I have long ago learned eating too much tuna is not so good for you, but hey...chickpeas are.
This chickpea salad is a great substitute. What I love about this recipe is that once you mash up the chickpeas, add in the veggies for a little crunch and mayo for creaminess you have a hearty filling for your sandwich. Chickpeas are packed with protein, low in fat and filled with fibre, manganese, iron and folate.
This may not be the sandwich I grew up with but it sure is tasty and I think my mother would approve!
Mashed Chickpea Salad
Chickpeas are a great source of plant-based protein.
This will make enough for about 3 big sandwiches.
- 1 can chickpeas, rinsed, (15-ounce tin)
- 2 stalks celery, finely chopped
- 2 green onions, thinly sliced, (or you could use red onion)
- 1/4 cup finely chopped dill pickle, (use a bit more if you like pickles)
- 1/4 cup finely chopped red or yellow pepper
- 3 tbsp mayonnaise, (I like Vegenaise but if you love Hellmann's then why not)
- 2 tsp yellow mustard
- 2 tsp fresh lemon juice, (start with a bit and add more to taste)
- 1/2 tsp salt, or more to taste
- ground black pepper
1. Pulse the chickpeas in a food processor until broken down, but not totally mushy.
2. Add in the celery, green onions, pickles, peppers, mayonnaise and pulse a few times.
3. Transfer to a medium sized bowl and stir in the mustard, lemon juice, salt and pepper.
4. Taste and adjust seasoning, you may need more salt or lemon juice or more mayo, depending on your tastes.
5. Serve on your favourite bread or add a scoop on top of your salad.
This keeps well in the fridge for about 3 to 4 days.