Vegan Choona and Sweetcorn Sandwich

This Vegan Choona and Sweetcorn Sandwich is made from chickpeas, adding protein and texture to this take on a classic creamy tuna mayonnaise sandwich that is entirely plant-based and tuna fish-free.

Serves: 6 (12 rounds)

Dietary: Suitable for vegetarians, vegans and nut-free

Contains: mustard (vegan mayonnaise, Dijon mustard), sulphites (beetroot, Dijon mustard), gluten (baguette) and sesame (baguette).

May contain eggs (baguette) and milk (baguette).

Preparation time: 15 minutes

Cooking time: no cooking required

INGREDIENTS

For the filling:
1 can of chickpeas (400 g) tinned chickpeas, rinsed and drained
1/3 of a can (120 g) tinned sweetcorn, drained
4 Tbsp (90 g) vegan mayonnaise
1 Tbsp lemon juice
1 tsp Dijon mustard
½ tsp garlic powder
2 small or 1 large Nori sheet, flaked
1 tsp finely chopped dill or 1 small bunch parsley,
1 tsp capers or two chopped gherkins (optional)
4 Tbsp beetroot juice or pulp (from cooked beetroot) (optional)
½ red onion or 2 spring onions, finely chopped (optional)

For the sandwich:
12 slices of wholemeal seeded baguette
Salad leaves (to serve) (optional)
Cucumber – peeled into ribbons (optional)

METHOD

Drain and rinse the chickpeas and mash with a fork.
Stir in the remaining ingredients until thoroughly combined.
Spoon the mixture onto the bread, depending on how much filling you want. If desired, add salad leaves and salad tomatoes.
Use a sharp knife to cut into triangles.
If you desire a deeper red colour, add some mashed or pulp beetroot.

This recipe has been donated by Alice Collins, Student Nutritionist at the University of Westminster.

NUTRITION INFORMATION

Per serving: per open sandwich (one baguette slice with topping)

Total calories: 143 Kcal
Fat: 8.1 g
Saturated Fat: 0.9 g
Carbohydrate: 12.0 g
Total sugar: 1.6 g
Fibre: 3.0 g
Protein: 3.8 g
Salt: 0.41 g

NUTRITION FACTS

This Vegan Choona and Sweetcorn Sandwich recipe is low in saturated fat and sugar and an excellent source of fibre, protein, omega-3 fatty acids, vitamins and minerals.
Each serving (2 rounds) is also an excellent source of selenium, manganese, and a good source of iron, as well as B vitamins (thiamine, B6, and folate).
Chickpeas and Nori provide a great source of protein, minerals, vitamins, and fibre.
Nori provides many health benefits, as it contains extremely high amounts of Vitamin B12 and Iodine, which are common deficiencies within vegan diets.
The nori sheets are naturally salty and combine with the sandwich’s other flavours, such as lemon juice, garlic powder, dill or parsley, and gherkins or capers; extra salt is not needed.
This Vegan Choona and Sweetcorn sandwich is also a good source of fibre, which will leave you comfortably satisfied until your next meal.

VARIATIONS

Turmeric can be used as a suitable replacement instead of Dijon mustard if a mustard allergy is a concern. It has the same peppery taste and yellow colour as mustard.
Horseradish or wasabi are also good alternatives to Dijon mustard—but a little goes a long way, so use sparingly. Wasabi is sometimes made with ground mustard, so check the label if a mustard allergy is of concern.
Add different salad options, such as sliced tomato, grated carrot or other salad or lettuce leaves for variation.
Gluten-free bread could be used to replace traditional wholemeal seeded bread.

Consumer Tested by Zoe Allen, Nutrition Student at Bournemouth University

Checked by Kathy Lewis, R.Nutr., Registered Nutritionist