Vegan No Tuna Sandwiches
Apr 29, 2024
No Tuna Sandwiches
Serves: 2 • Total Time: 10 mins • FODMAP rating: high
The secret to this plant-based recipe are the capers. It is a quick and easy lunch or dinner, and that can be easily made into wraps as well. For the dressing part, it is personal preference: vegan mayo, cashew cream/yogurt or hummus. However, best not to use coconut yogurt due to the flavor.
Ingredients
1 (15 oz) can garbanzo beans or chickpeas, drained and rinsed
¼ cup red onions, chopped
1 stalk of celery, chopped
2 teaspoons capers, chopped
¼ cup cashew yogurt, vegan mayo or hummus
1 teaspoon dijon mustard
2 teaspoons white vinegar
salt and pepper to taste
4 slices of bread, preferably whole wheat
Instructions
Chop the red onions, celery and capers.
Drain and rinse the can of chickpeas.
Add them to a bowl and mash with a fork or potato masher.
Then add everything to a bowl (except the bread) and mix well.
Place the mixture on top of whole wheat bread and eat as a closed or open faced sandwich.
*Don’t forget to preload on vegetables before you eat!
*Nut-Free: Use sunflowers instead of cashews for the creamy dressing
*Gluten-Free: Use a preferred gluten-free alternative for the sandwich bread
*FODMAP Swaps: Keep chickpea portions to under ¼ cup and increase as tolerated; check introduction to meal guide for onion substitutions; start with under ⅓ stalk of celery per portion and increase as tolerated; start with 3 tablespoons of cashew cream/yogurt or substitute with sunflower seeds; if using hummus, start with less than 1 tablespoon and increase as tolerated
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