Why do you need to go make this Vegan White Bean Tuna Salad Sandwich right now? It's:
- super easy to make
- so satisfying
- really nutritious!
Chickpeas are seriously versatile and satisfying, so they work really well to make meat-free sandwiches and wraps. Here are some examples:
- Chickpea Caesar Salad Wraps
- Chickpea Curry Salad Sandwich
- Chickpea Mayonnaise Salad Sandwich
- Vegan Egg Mayonnaise Salad
And as much as I love chickpeas, I was keen to experiment with other ways to make meat-free sandwiches. Then I remembered how much I love white beans and how versatile they are too. I've used them to make:
So, I wondered if I could use white beans in place of chickpeas for a tuna salad sandwich situation. Turns out, it was a great idea! They have all the benefits of chickpeas (protein, fibre, easy, nutritious etc), but they create a seriously creamy texture and work well to soak up all the other great flavours, like nutty tahini, spicy mustard and tangy vinegar.
And what's more, this Vegan White Bean Tuna Salad Sandwich is seriously easy to make. All you need to do once you've mashed the white beans with a fork and added some basic seasonings is to stuff the mixture into your sandwich bread of choice, along with some salad vegetables.
If you're gluten-free, use gluten-free bread or you could also use lettuce wraps or chicory boats instead!
This sandwich can be eaten immediately, but it keeps well for several hours so you can also eat it as a packed lunch.
If you try out this recipe or anything else from my blog, I’d really love to hear any feedback! Please give it a rating, leave a comment, or tag a photo #rhiansrecipes on Instagram! Thank you.
Vegan White Bean Tuna Salad Sandwich
For the white bean "tuna”:
- 400 g (14oz) tin of white beans, drained and rinsed (haricot beans, cannellini beans or butter beans)
- 1 tablespoon tahini
- ¼ teaspoon (Dijon) mustard
- 1 tablespoon olive oil
- 1 tablespoon apple cider vinegar (ensure gluten-free if necessary)
- Salt + pepper, to taste
- Optional: 1 spring onion or a few chives, finely sliced
- Optional: 1 teaspoon capers, roughly chopped
- 2 pittas - sliced in half and toasted (gluten-free if necessary)
- Cherry tomatoes, halved
- Red pepper, cut into matchsticks
- Salad leaves - lettuce, rocket (arugula) etc
For the white bean "tuna":
- Use a fork to gently smash the white beans in a bowl, then add all other ingredients and mix well
- Stuff the white bean “tuna” into pittas along with the vegetables
- Either enjoy immediately or eat as a packed lunch as it keeps for a few hours
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