The Metabolic EngineerA book series by J.F. Kilty
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Lunch · Batch prep

“No-Tuna” Salad Sandwich

A mashed-chickpea sandwich filling that keeps five days in the fridge — lunch infrastructure, not a one-off meal.

Chickpea no-tuna salad sandwich on toasted whole wheat bread with lettuce, tomato, and red onion, cut in half on a white plate
Time10 min, ready in 10 minMakes4 sandwiches (about ½ cup filling each)

This is the kind of recipe the system is built on: cheap, fast, plant-based, and repeatable. You make one bowl on Sunday and four lunches stop being a decision you have to win.

Tahini and mustard do the work mayonnaise used to do. Celery and pickle give it crunch. Chickpeas carry the protein and fiber that keep you full long enough to skip the 3 p.m. collapse.

Ingredients

For the salad

  • 1 (15-ounce) can chickpeas, rinsed and drained (1½ cups)
  • 3 tablespoons tahini
  • 1 teaspoon Dijon or spicy brown mustard
  • 1 tablespoon maple syrup or agave nectar
  • ¼ cup diced red onion
  • ¼ cup diced celery
  • ¼ cup diced pickle
  • 1 teaspoon capers, drained and loosely chopped
  • Healthy pinch each sea salt and black pepper
  • 1 tablespoon roasted unsalted sunflower seeds (optional)

For serving

  • 8 slices whole-wheat bread
  • Dijon or spicy brown mustard
  • Romaine lettuce
  • Tomato, sliced
  • Red onion, sliced

Method

  1. 1Place the chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole.
  2. 2Add tahini, mustard, maple syrup, red onion, celery, pickle, capers, salt and pepper, and sunflower seeds (if using). Mix to incorporate. Taste and adjust seasonings as needed.
  3. 3Toast the bread if desired, and prepare any other toppings (lettuce, tomato, onion).
  4. 4Scoop about ½ cup of the chickpea mixture onto one slice of bread, add toppings, and top with a second slice. Repeat for the remaining sandwiches.

Nutrition

Per serving (about ½ cup): 214 calories, 24 g carbohydrates, 9.8 g protein, 9.3 g total fat, 1.2 g saturated fat, 279 mg sodium, 5.8 g fiber, 4 g sugar. Nutritional information is an estimate only.

Source

This recipe comes from Forks Over Knives by Dana Shultz. Full credit to the original authors - visit the source page for their notes, photos, and comments.

View the original on Forks Over Knives

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