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May 19, 2020

THE ULTIMATE VEGAN ‘TUNA’ SANDWICH WITH CHICKPEAS

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This plant protein rich vegan ‘tuna’ sandwich made with chickpeas is THE ultimate sandwich for everyone, whether you’re vegan or an avid fish lover. Chunky chickpea filling combined with crunchy cucumbers, crispy lettuce, and creamy avocado makes it a perfect marriage of textures and flavours.

Straight on angle of vegan tuna sandwich on a white board

I must say, when I first heard of ‘vegan tuna’, I was really sceptical about how on earth you can make chickpeas taste fishy… Oh boy, I was so wrong! This vegan tuna sandwich is all about pairing the right flavours and textures to make it taste like the most epic plant-based sandwich you’ve ever tried!

I’m still in the process of transitioning to a plant-based diet and although I’ve cut out meat in the last year or so, leaving out fish has been quite a difficult one for me. I really believe in intuitive eating and that food cravings are a way of our bodies to communicate with us and tell us what they need. So, when I was having sushi cravings last week, this vegan ‘tuna’ sandwich definitely hit the right spot!

Top down view of vegan tuna sandwich on a white board

WHAT’S IN THE VEGAN ‘TUNA’?

  • Chickpeas (I used tinned chickpeas. Just make sure you rinse & drain the chickpeas well).
  • Capers. I’d strongly recommend using these as that’s the main ingredient that gives this sandwich that ‘fishy’ kick.
  • Dijon mustard (you can also use English mustard)
  • Vegan mayo
  • Chopped up nori sheets (or any other seaweed)
  • Juice of fresh lime
  • Fresh dill (feel free to replace with any other herbs of choice, however dill goes so well with fish, so it’s a great pairing for this sandwich)
  • Straight on angle of vegan tuna sandwich on a white board

HOW TO MAKE THE ULTIMATE VEGAN ‘TUNA’ SANDWICH

  • Use good quality chunky bread (I used wholegrain multi-seeded loaf)
  • Don’t skip mashed avocado! Creaminess of avocado will contrast with chunkier texture of chickpeas and crunchy cucumbers. Marriage made in heaven my friends! And just because avocado makes everything better, right?!
  • Slice your cucumber quite thick to add that perfect crunch to your bite.
  • Be generous with those lettuce leaves, the greens are your friends and they add a lovely crispy texture to this sandwich.
Straight on angle of vegan tuna sandwich with a hand & canape stick

THIS EPIC VEGAN ‘TUNA’ SANDWICH IS:

  • Crunchy
  • Crispy
  • Rich in plant protein & healthy fats
  • Satiating
  • Great for kids, as well as adults (whether you’re a fish lover or not)
  • Perfect for a packed lunch, picnic or a meal prep
Top down view of vegan tuna sandwich on a white board

If you’re making these sandwiches in advance, here’s a good tip for you to keep your sandwich fresh. Wrap your sandwich in paper kitchen towel and gently spray it with water on both sides to dampen the paper towel a little. Put the sandwich in a zip lock bag and keep it in the fridge. This way your sandwich will stay fresh & crispy the next day.

Straight on view of vegan tuna sandwich on a white board - Fit Foodie Nutter

If you need some more inspiration for quick, easy and healthy lunch or dinner ideas, check out

  • 15-minute Cheesy Polenta
  • Super Easy Spring Greens Salad
  • Chickpea Waffles
  • Nourishing Edamame Noodle Soup
  • 15-minute Green Pesto Pasta

As always, if you recreate this recipe, I’d be delighted to read your comments and hear your feedback. Be sure to drop a comment here on the blog, tag me in your photos on Instagram @Fit Foodie Nutter, Facebook or Pinterest so I don’t miss them. It gives me so much joy seeing your takes on my recipes!  

Thank you for visiting my blog. I’ll see you next week.

Stay safe and keep well.

Healthfully yours,

Tania x

Straight on angle of vegan tuna sandwich - Fit Foodie Nutter

THE ULTIMATE VEGAN ‘TUNA’ SANDWICH WITH CHICKPEAS

Tania Pilcher | Fit Foodie Nutter
This plant protein rich vegan ‘tuna’ sandwich made with chickpeas is THE ultimate sandwich for everyone, whether you’re vegan or an avid fish lover. Chunky chickpea filling combined with crunchy cucumbers, crispy lettuce, and creamy avocado makes it a perfect marriage of textures and flavours.
5 from 10 votes
Print Recipe Pin Recipe
Prep Time 10 mins
Course Dinner, Lunch
Cuisine British
Servings 2 sandwiches
Calories 655 kcal

Ingredients
  

For vegan tuna:
  • 400 g tin chickpeas rinsed and drained
  • 2 tbsp capers
  • 1 tsp Dijon mustard
  • 3 tbsp vegan mayonnaise I used Hellmans
  • 2 nori sheets finely chopped
  • Juice of half a lime
  • A handful of fresh dill finely chopped
  • Salt & pepper to taste
For the sandwich:
  • 4 slices of bread gluten free if necessary
  • ½ cucumber thickly sliced
  • 1 avocado
  • Juice of ½ lime
  • Salt & pepper to taste
  • 3-4 lettuce leaves

Instructions
 

  • Place rinsed and drained chickpeas in a big mixing bowl and mash with a potato masher to ‘smash’ into smaller pieces. You can also use a food processor, which will be a lot quicker. Just ensure you don’t over-process the chickpeas to retain that chunky texture.
  • Add the rest of the tuna ingredients into the mixing bowl and mix until well combined. Season with salt & pepper.
  • In a separate small bowl, mash the avocado with a fork. Mix in lime juice, salt & pepper and set aside.
  • To assemble the sandwich, spread mashed avocado evenly on the bread slices. Layer with lettuce leaves, tuna mixture, cucumber slices and add the second slice of bread on top. Voila!

Notes

*If you’re making these sandwiches in advance, here’s a good tip for you to keep your sandwich fresh. Wrap your sandwich in paper kitchen towel and gently spray it with water on both sides to dampen the paper towel a little. Put the sandwich in a zip lock bag and keep it in the fridge. This way your sandwich will stay fresh & crispy the next day.

Nutrition

Nutrition Facts
THE ULTIMATE VEGAN ‘TUNA’ SANDWICH WITH CHICKPEAS
Amount Per Serving
Calories 655 Calories from Fat 264
% Daily Value*
Fat 29.35g45%
Saturated Fat 2.88g18%
Sodium 1486mg65%
Potassium 1669mg48%
Carbohydrates 81.36g27%
Fiber 21.85g91%
Sugar 14.13g16%
Protein 26.1g52%
Calcium 347mg35%
Iron 9.59mg53%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Vegan tuna, tuna sandwich, chickpeas, healthy sandwich, plant protein, healthy eating, meal prep,
Making this? I’d love to see!Tag your snaps @Fit.Foodie.Nutter and #fitfoodienutter

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Filed Under: Lunch, Recipe, Vegan Tagged With: chickpeas, healthy eating, healthy sandwich, meal prep, plant protein, tuna sandwich, Vegan tuna

Reader Interactions

Comments

  1. Dannii says

    May 20, 2020 at 1:20 pm

    5 stars
    What an epic looking vegan sandwich. I am definitely making this for my next picnic.

    Reply
    • Tania says

      May 20, 2020 at 2:34 pm

      Thank you Dannii! Enjoy your picnic and a beautiful summer season where you are I hope:) x

      Reply
  2. Charla says

    May 20, 2020 at 2:04 pm

    5 stars
    I love the concept of a vegan “tuna sandwich” using chickpeas such a great plant based alternative. Count me in!!

    Reply
    • Tania says

      May 20, 2020 at 2:34 pm

      Thank you Charla! I couldn’t believe how ‘fishy’ it tasted when I tried it for the first time!

      Reply
  3. Michelle says

    May 20, 2020 at 2:05 pm

    5 stars
    This looks delicious! I used to love tuna sandwiches, and have been looking for a good veggie alternative for ages. So glad I found this one it sounds perfect!

    Reply
    • Tania says

      May 20, 2020 at 2:30 pm

      Thank you Michelle! I hope you’ll enjoy this veggie alternative a lot:)

      Reply
  4. Traci says

    May 20, 2020 at 2:06 pm

    5 stars
    We are all over this vegan tuna sandwich! It’s so easy and perfect for picnics or busy day lunch. Thanks for sharing 🙂

    Reply
    • Tania says

      May 20, 2020 at 2:29 pm

      Thank you Traci! It’s a great sandwich for all the summer picnics for sure! Have a great summer x

      Reply
  5. Jill says

    May 20, 2020 at 2:33 pm

    5 stars
    I love capers. And chickpeas. I think I’ll give this sandwich a go!

    Reply
  6. Sisley White says

    September 7, 2020 at 1:59 pm

    5 stars
    This is the most epic sandwich I have ever seen in my life! It is so beautiful and I bet really delicious too.

    Reply
    • Tania says

      September 7, 2020 at 2:04 pm

      Thank you Sisley! It was an epic sandwich indeed! x

      Reply
  7. Laura says

    September 7, 2020 at 2:02 pm

    5 stars
    I’m sold on the chickpea salad sandwich. It’s brilliant, and so tasty!

    Reply
    • Tania says

      September 7, 2020 at 2:04 pm

      Thank you so much Laura! x

      Reply
  8. Sharon says

    September 7, 2020 at 2:16 pm

    5 stars
    I LOVE tuna but I also loe to have vegan options for healthy lunches, this recipe covers both of these.

    Reply
    • Tania says

      September 11, 2020 at 4:32 pm

      Thank you Sharon!

      Reply
  9. Toni says

    September 7, 2020 at 2:36 pm

    5 stars
    Such a delicious sandwich!! This quickly became a favorite at my house!

    Reply
    • Tania says

      September 11, 2020 at 4:32 pm

      Thank you so much Toni! I’m so glad you enjoyed it!

      Reply
  10. Sue says

    September 7, 2020 at 2:49 pm

    5 stars
    I never thought to use capers to give that “tuna fish” taste – brilliant!

    Reply
    • Tania says

      September 10, 2020 at 10:11 pm

      Thank you Sue! It’s a great ingredient to use for the ‘fishy’ flavour!

      Reply

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Hi, I’m Tania! Here on my blog I share delicious, healthy & easy to prepare vegan & vegetarian recipes for nutritious and wholesome meals, as well as my passion for healthy, mindful living and travel. Thank you for stopping by and happy browsing. Read More…

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Hi, I’m Tania! Here on my blog I share delicious, healthy & easy to prepare vegan & vegetarian recipes for nutritious and wholesome meals, as well as my passion for healthy, mindful living and travel. Thank you for stopping by and happy browsing. Read More…

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