I love a good tuna sandwich as much as the next person, but when starting at a new office I typically avoid packing tuna for my first day. We change rotations every two weeks which equates to a lot of new office spaces. As someone who doesn’t particularly like lunch meats (except for the occasional Schlotzsky’s Deli Turkey Original), packing a balanced lunch has always been a struggle for me. The nice thing about sandwiches is that you can pack them when you are in a hurry. I’m in the last four weeks of my dietetic internship and gearing up for a 500+ mile move, so needless to say meal prepping has fallen to the back-burner. After eating PB&J sandwiches for over a week, I decided to make a tasty Chickpea of the Sea Sandwich Spread.
This month’s theme for #TheRecipeRedux invited members to share their healthy lunch recipes to help break out of a lunch rut.
Chickpeas (aka Garbanzo beans) have a neutral flavor and hold their texture well making them a perfect substitute for canned tuna. They are a good source of fiber and contain around 7 grams of protein per ½ cup serving. Pulses (dry peas, lentils and chickpeas) are also a good source of potassium and high in folate. For more information on pulses and recipes check out cookingwithpulses.com.
For my Chickpea of the Sea Sandwich I added lots of veggies for crunch. Be sure not to pulse the chickpeas too long otherwise your sandwich spread will be closer to hummus rather than tuna salad. You won’t miss the tuna at all (and your co-workers probably won’t either 😉 ).
- 3 celery ribs
- ½ medium purple onion
- ¼ cup dill pickles
- 1 can chickpeas, drained and rinsed
- 3 Tablespoons mayonnaise
- 1 teaspoon mustard
- ¼ teaspoon lemon pepper
- Salt and Pepper to taste
- Combine first three ingredients in a food processor. Pulse until the vegetables are coarsely chopped. Set chopped vegetables aside in a bowl.
- Pulse chickpeas for 10-15 seconds until coarsely chopped. Add chickpeas to vegetable mixture.
- Stir in mayonnaise, mustard and seasonings. Mix until incorporated.
- Serve on 100% Whole Wheat bread with extra vegetables for garnish.