Chickpea “No-Tuna” Salad Sandwich (21g Protein)

The most famous plant-based sandwich filling there is, and it earns it: mashed chickpeas with tahini, mustard, capers and crunchy veg does a remarkably convincing impression of tuna mayo. Our version is protein-forward — more chickpeas, extra tahini and a scatter of sunflower seeds.

Ingredients

• 1 x 400g tin chickpeas, drained and rinsed
• 2 tbsp tahini
• 1 tsp Dijon or wholegrain mustard
• 1 tsp maple syrup
• 2 tbsp finely diced red onion
• 2 tbsp finely diced celery
• 2 tbsp finely diced gherkin
• 1 tsp capers, roughly chopped
• 1 tbsp roasted sunflower seeds
• Salt and black pepper
• 4 slices wholemeal bread
• Romaine lettuce and sliced tomato, to serve

Method

1. 1Mash the chickpeas in a mixing bowl with a fork until mostly broken down, with just a few whole ones left for texture.
2. 2Add the tahini, mustard, maple syrup, red onion, celery, gherkin, capers and sunflower seeds. Mix well, then taste and season with salt and black pepper.
3. 3Toast the bread if you like. Pile half the chickpea salad onto each of two slices, top with lettuce and tomato, and close the sandwiches.

Tips for GLP-1 appetites

• The filling keeps three days in the fridge and doesn’t go watery like real tuna mayo — make it once, lunch twice.
• On a small-appetite day, skip the second slice of bread and eat it open-faced: same protein, fewer calories to find room for.