Tuna and Chickpea Sandwich on Rye

May 22, 2023May 22, 20230 12
Tuna and Chickpea Sandwich on Rye
in Sandwich

Prep

15 min

Cook

no cook

Ready In

15 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can tomato sauce
1 tablespoon dried onion , Minced
1 tablespoon cooking oil
2 cans tuna packed in oil , drained ( substitute tuna in water )
2 eggs , Hard Boiled chopped
1 can garbanzo beans ( divided into 1/2 cup measures )
1 can garbanzo beans ( divided into 1/2 cup measures )
1 stalk celery , chopped
4 tablespoons mayonnaise ( Hellmanns )
1 tablespoon Mrs . Dash seasoning mix
8 slices rye bread , toasted ( substitute white or wheat bread )
lettuce leaf , tomato slices , pickle slices
1/4 teaspoon black pepper

Nutrision Information

Servings Per Recipe
4
Calories
620
Sugar
4g
Fat
25g
Tuna and chickpea sandwich on rye is a classic sandwich enjoyed by many people around the world. The pairing of tuna and chickpeas creates a unique taste and texture that is both nutritious and satisfying. The sandwich can be prepared swiftly and is a fantastic choice for a quick, nutritious lunchtime meal. The recipe specifies toasted rye bread, which perfectly complements the savory flavors of the tuna and chickpea mixture. The lettuce, tomato, and pickle slices add a refreshing crunch to this sandwich, making it a delicious option for any time of day.

Instructions

1.In a large bowl, mix together tomato sauce, minced onion, and cooking oil to make the sauce.
2.Add drained tuna, chopped hard boiled eggs, 1/2 cup of garbanzo beans, celery, mayonnaise, and Mrs. Dash seasoning mix to the bowl, and stir everything together to combine.
3.Take a half cup of garbanzo beans and smash them until mushy and creamy, then add it to the tuna mixture and stir.
4.Divide the tuna and chickpea mixture equally across four slices of toasted rye bread.
5.Add lettuce leaf, tomato slice, and pickle slices to each sandwich, then top with the remaining slices of toasted rye bread.
6.Cut each sandwich in half and serve immediately.

PROS

This tuna and chickpea sandwich is a tasty way to get a healthy dose of protein and fiber.

The combination of tuna and chickpeas provides a sustained source of energy that will keep you feeling full and satisfied.

It’s quick and easy to prepare, making it a great option for a busy lunchtime meal.

CONS

The mayonnaise in this recipe adds some extra calories and fat to the sandwich.

The sodium content can also be a concern for those with high blood pressure.

HEALTH & BENEFITS

The combination of tuna and chickpeas in this sandwich provides several health benefits.
Tuna is a great source of protein, omega-3 fatty acids, and vitamins B12 and D, all of which are important for heart and brain health.
Chickpeas are rich in fiber, protein, and several key nutrients, including iron, manganese, and folate, which promote healthy blood sugar levels and digestive function.
Eating fiber-rich foods like chickpeas can also decrease the risk of chronic diseases such as type 2 diabetes, heart disease and obesity.

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