• Megan Sherer

"Tuna-free" Salad Sandwich

Growing up, my dad was always the one in the kitchen and the one who gifted me with my love for cooking. My mom on the other hand, never loved to cook. But she did have a few staple meals that she was great at making. Tuna sandwiches were one of them. As a kid who didn't eat much seafood, it is amazing how much I loved her tuna salad sandwiches (probably in part because they were filled with cheese).

So when I began to learn more about plant-based cooking, I suddenly had a craving for the nostalgic flavors of that old lunch-time staple. This recipe mimics the creamy, dill-filled sandwiches my mom used to make, but without any animal products. It is safe to say that this is a new meal-prep go-to in my fridge!

  • 1 (15-ounce) can chickpeas, rinsed and drained

  • 3 tablespoons tahini

  • 1 teaspoon Dijon or spicy brown mustard

  • ¼ cup diced red onion

  • ¼ cup diced celery

  • ¼ cup diced pickle

  • 1 tbsp fresh or dried dill weed

  • Healthy pinch each sea salt and black pepper

  • 1 tablespoon roasted unsalted sunflower seeds (optional)

  • 8 slices sprouted grain or GF bread

  • Dijon or spicy brown mustard

  • Romaine lettuce

  • Tomato, sliced

  • Red onion, sliced


1. Place the chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole.

2. Add tahini, mustard, maple syrup, red onion, celery, pickle, capers, salt and pepper, and sunflower seeds (if using) to mixing bowl. Mix to incorporate. Taste and adjust seasonings as needed.

3. Toast bread if desired, and prepare any other desired sandwich toppings (such as lettuce, tomato, and onion).

4. Scoop a healthy amount of the chickpea mixture (about ½ cup) onto one slice of bread, add desired toppings and top with second slice of bread. Repeat for additional sandwiches.

Note: Mixture will keep covered in refrigerator for 4-5 days, making it great for quick, weekday lunches.

#tunasaladsandwich #vegantunasalad #plantbased #holisticnutrition #healthycooking #healthylunch #healingwithfood #glutenfree


​© by Megan Sherer

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