Gluten Free A-Z : Chickpea “Mock Tuna” Sandwich

Chickpeas are actually versatile. The excessive protein beans style nice added to salads, soups, or casseroles. Typically, I merely mash them with a fork and eat them on a sandwich like a mock tuna sandwich.

It makes a easy, but actually good tasting plant-based lunch.  It’s a nice substitute for a “tuna fish” sandwich. 

I am typically requested, “The place do you get your protein when you do not eat meat, fish, or rooster?” 

Chickpeas are excessive in protein and fiber

A cup of cooked chickpeas incorporates about 14 grams of protein. Simply as importantly, a cup of chickpeas incorporates about 12 grams of fiber versus meat, rooster, and fish which comprise 0 grams of fiber. 

Fiber is crucial for good well being!

Nice Bagels: Gluten-Free, Vegan, and Low Energy 

I purchase gluten-free bagels at most supermarkets within the frozen part. The gluten-free bagels are made by an organization known as. O’Doughs. They style nice and are low in energy and fats. 

1 bagel has 100 energy. They’re additionally vegan. I’m able to get them in Florida and in Pennsylvania.

The bagel is ideal for a chickpea sandwich. I wish to high it with some sliced tomatoes. 

Typically I eat the fork-mashed chickpeas on a plate with some salad as a substitute of creating a sandwich. 

Recipe for Chickpea Mock Tuna Sandwich

Components: 

1 can or chickpeas, drained

or 2 cups of cooked chickpeas 

1 cup of diced natural celery 

1/2 cup of chopped natural parsley 

1/4 cup of vegan mayo ( or extra to style) 

1/2 teaspoon of sea salt

1/2 teaspoon of freshly cracked pepper 

1/2 teaspoon of paprika 

non-obligatory: 1/2 teaspoon of turmeric 

Variation: for fascinating style, add 1/2 teaspoon of curry powder 

Instructions: 

Utilizing a kitchen fork, coarsely mash the chickpeas

Add celery, parsley, mayo and seasoning and with the fork combine properly. 

Eat on a sandwich utilizing gluten-free bread or gluten-free bagel topped with sliced tomato.

My Notes: 

This can be a complete meals plant-based oil-free recipe!!