No-Tuna Salad Sandwich

Serves 4-5

This delicious and easy lunch is made with inexpensive pantry staples that can be thrown together in minutes. It’s versatile as well. Feel free to substitute any type of bean in this mixture; however, don’t leave out or substitute the capers! Similar in taste to pickles, capers are the flower buds from the caper bush. They offer an array of nutrients: iron, fiber and vitamin K and high in anti-carcinogenic (cancer fighting) compounds!

Serves 4

Ingredients

• 1 15-oz can chickpeas or white cannellini beans, drained and rinsed
• 3 tablespoons tahini*
• 1 teaspoon Dijon or spicy brown mustard
• 1 teaspoon maple syrup or honey
• ¼ cup each diced red onion, celery and carrots
• ¼ cup diced pickles
• 1 teaspoon capers, drained and chopped
• 1 tablespoon roasted unsalted sunflower seeds (optional)
• Salt and pepper to taste

For Serving

• Whole grain bread (or omit the bread and serve on a bed of greens)
• Lettuce leaves
• Mustard
• Sliced tomato
• Sliced onion

Instructions

1. Place the chickpeas (or cannellini beans) in a mixing bowl and mash with a fork, leaving only a few beans whole.
   Add tahini, mustard, maple syrup, red onion, celery, carrots, pickles, capers, salt and pepper, and sunflower seeds (if using) to mixing bowl. Mix to incorporate. Taste and adjust seasonings as needed.

2. Toast bread if desired, and prepare any other desired sandwich toppings.
   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. If omitting the bread, serve on top of salad greens and additional diced tomato and onions.
   *If you don’t have tahini you can use hummus or mashed avocado

   Recipe Adapted from Forks over Knives