Preparation time: 15 minutes.
Serves: 4 servings of delicious chickpea tuna salad
This chickpea tuna salad combines all of the best aspects of tuna salad. Fortunately, you won’t have to worry about it filling the room with a fishy odor. Best of all, it’s completely gout-friendly and delicious.
Beans, on the other hand, are comparable to meat in terms of calories. This is why you will often feel full after eating them. They are high in fiber. Cooked beans contain about 12 grams of fiber per cup, whereas meat contains none.
This chickpea tuna salad is a must-have for any plant-based diet. However, it can also be a hit at a family gathering! Trust us, people will want more than just a single serving! With only 10 ingredients and a 15-minute prep time, this sandwich is a no-brainer! Let’s get this party started.
List of key ingredients
This tasty vegan favorite requires the following ingredients:
- 2 cups chickpeas, cooked
- 1 shredded tiny carrot
- 1 celery stalk, coarsely diced
- 2-3 finely diced tiny dill pickles
- a quarter cup of finely diced red onions
- 1 teaspoon of lemon juice
- 3 tbsp vegan mayonnaise
- 1 teaspoon of mustard
- half a teaspoon of Dijon mustard
- To taste, season with salt and pepper.
Must-Have Ingredients for Chickpea Tuna Salad Sandwich
The following items are essential to make this sandwich dazzle you with its flavor.
A chickpea sandwich would be incomplete without chickpeas, of course. However, we felt it was important to emphasize the significance of this ingredient.
Chickpeas are also known as garbanzo beans. These beans are a powerhouse of protein and fiber. They have a meaty texture akin to tuna, but none of the fishiness. Chickpeas always taste best when cooked dry, but canned chickpeas work just as well.
As far as I’m concerned, pickles cannot be substituted in this recipe. Aside from the excellent crunch, they lend just the appropriate amount of tanginess to each bite. I tend to go a little overboard with my servings, but you absolutely need some.
The vegan mayo is a great addition and a key component of the flavor profile of this sandwich. You’ll have to take our word for it on this one.
Carrots, while less controversial than pickles, add a different but pleasant crunchy texture to the chickpea salad. Not only that, but they leave a nice sweetish aftertaste that complements the tanginess of the pickle.
Furthermore, they simply add eye-catching contrast to the rest of the sandwich. We highly recommend shredding carrots rather than slicing them. We shred the carrots using a hand grater if your food processor has a grating insert, that also works.
Use These Ingredients to Strengthen Your Gout Defense
Without a doubt, the below ingredients will help make your Chickpea Tuna Salad Sandwich a delight to eat. Also crucial to us gout sufferers is that they have gout-fighting properties that will give us peace of mind afterward.
- Beans: Gout sufferers are typically advised to limit their daily purine consumption to 400 milligrams. Chickpeas, on the other hand, have only 50 milligrams of purines per 100-gram serving. That is, without a doubt, a very low purine count! As a result, you can indulge in chickpeas and hummus without a care in the world.
- Lemon Juice: Lemon juice being good for gout sufferers may appear paradoxical to most people. After all, wouldn’t an acidic component like lemon juice, like uric acid, help promote acidity in the body? According to a 2017 study, lemon juice and lemon extract helped test subjects lower their blood uric acid levels. Lemon juice helps to keep uric acid levels in check, according to the study. As a result, the body and urine become more alkaline. This indicates it raises the pH of the blood and other bodily fluids slightly.
- Celery: Celery is a well-known dietary treatment for gout symptoms. Celery goods, such as seeds and juice, have the advantage of being easily available in grocery stores and health food stores.Celery offers anti-gout qualities, according to research, especially in terms of inflammation and uric acid production. Celery seeds are the most common source of these. These include luteolin, 3-n-butylphthalide (3nB), and beta-selinene.
- Tuna: Tuna is, in a sense, the huge elephant in the room. After all, fish is frequently listed as one of the leading causes of gout. Even if you have gout, however, you may eat tuna in moderation and reap the benefits of this low-carb, low-fat protein source for your heart. As long as it’s no more than 10% of your daily calories. So about 4 to 6 ounces is fine. Gout sufferers should use plant-based oils with anti-inflammatory characteristics when preparing fresh or canned tuna. Examples include extra-virgin olive oil, avocado oil, and hemp seed oil.
Step-By-Step Guide to Making a Chickpea Tuna Salad Sandwich
Prepare the Chickpea Mash
Let’s get things started by mashing some chickpeas in a large mixing bowl. To make this easier, but also better, I like to use a fork or a potato masher. If you have a food processor, you can pulse them a few times to save time when you’re in a hurry.
Time to Mix It Up!
Finally, it’s time to combine all these delicious components. At this moment, the rich, delectable fragrances emanating from your components have completely overwhelmed your senses.
When you combine all these ingredients, you’ll have a chickpea tuna salad to remember. Place a scoop (or two) between two slices of toast and begin munching!
Do you have any leftovers? No worries! This recipe stays fresh in the fridge for 3-4 days. That’s because it’s one of those special recipes that improves with age. It’s also a fantastic meal to prepare ahead of time for lunch. Especially on day 2.
Delicious and Simple to Make
Despite all these details, the entire procedure took less than 15 minutes. If you’re looking for delicious dish ideas that will also help you manage your gout symptoms, keep checking back with us.