It’s time I finally share my 10-Minute Chickpea “Tuna” Arugula Sandwich that is as quick as it is healthy! This recipe is great for Recipe for longevity and supporting lower blood sugar levels.
Beans, like chickpeas, are often hailed as a cornerstone of longevity-focused diets, such as the Mediterranean and Blue Zone diets.
Packed with plant-based protein, fiber, and essential nutrients, beans are linked to lower blood sugar levels and overall improved health.
This quick and easy Chickpea “Tuna” Arugula Sandwich is not only a delicious plant-based meal but also a powerhouse of health benefits.
Why This Recipe Is Great for Your Health
- Blood Sugar Regulation
Chickpeas have a low glycemic index, meaning they release energy slowly, preventing spikes in blood sugar. Paired with the fiber-rich arugula and avocado, this sandwich promotes steady glucose levels. - Rich in Nutrients for Longevity
The combination of chickpeas, tahini, and avocado provides heart-healthy fats, fiber, and plant-based protein—key components in diets known for extending lifespan. Studies have linked regular bean consumption to reduced risk of chronic diseases like heart disease and diabetes. - Packed with Antioxidants
Dulse flakes and arugula bring an extra dose of antioxidants, which fight inflammation and support cellular health. These ingredients also boost iodine levels, supporting thyroid function.
Tahini as a Great Substitute for Mayo
Tahini, made from ground sesame seeds, is a nutrient-dense, vegan alternative to mayonnaise that offers superior taste and health benefits.
Packed with heart-healthy fats, plant-based protein, and essential minerals like calcium and magnesium, tahini supports overall wellness while being lower in saturated fat and calories than mayo.
Its rich, nutty flavor adds depth without the greasiness of mayo, making it perfect for sandwiches, dressings, and dips. For a flavorful, health-conscious swap, tahini is an excellent choice!
Why Dulse Flakes Are a Great Addition to Your Diet
Dulse flakes, made from dried and powdered red seaweed, are a nutrient-packed superfood that brings both flavor and health benefits to your meals. Widely used in plant-based and health-conscious diets, these flakes offer a unique combination of minerals, vitamins, and umami flavor.
I have been adding to my recipes for years! It is also a wonderful sodium alternative for those lowering salt intake. These are these dulse granules I’ve been using for years, they are also make a wonderful alternative to salt, for those who are limiting sodium intake.
This 10-minute Chickpea “Tuna” Arugula Sandwich is more than just a meal—it’s a health-boosting, longevity-promoting delight.
Perfect for busy weekdays or as a quick lunch, it checks all the boxes: plant-based, gluten-free, and nutrient-packed!
Don’t forget to share this recipe with your friends and let me know how you liked it in the comments with a 5 star review if you’d recommend it! 🙂
10-Minute Chickpea "Tuna" Arugula Sandwich
Ingredients
- 1 15 oz can chickpeas
- 1 tbsp tahini
- 1/2 lemon juiced
- 2 tsp dulse flakes
- 2 tsp garlic powder
- 1 tbsp coconut aminos
- 1/3 tsp sea salt
- 1 tsp maple syrup
- 2 handfuls of arugula torn
- 1/2 avocado
- 3 tsp Dijon mustard sub stoneground or yellow mustard
Instructions
- Start by toasting two slices of bread, I use gluten-free sourdough or a gluten-free or additional bread but you can use any kind you like. (you can also serve in lettuce wraps or with nori sheets)
- To a large bowl, add in tahini, lemon juice, dulse flakes, garlic powder, coconut aminos, sea salt and maple syrup and mix until smooth.
- Drain and rinse a can of chickpeas, then add it to the bowl. Use a potato masher or back of a fork to mash the chickpeas, leaving some intact.
- Then tear two handfuls of arugula.
- Mix everything together until combined.
- Spread mustard onto your toast.
- Then add sliced avocado onto each piece of bread and mash the fork then top piece of bread with chickpea tuna mixture to make open face sandwiches.
- Enjoy!
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