Soup, salad and sandwich are my favorite ingredients for a quick lunch. Eating more plants gives me so many options for sandwich fixings. My favorites have beans at the heart of them. They fill me up without filling me out–much more than a luncheon meat and cheese ever could!
Tu-No Spread comes in many varieties and I can serve it on top of a salad, in tortillas, wraps, on top of whole grain crackers or mixed with some brown rice or quinoa. When I use it in a sandwhich, I add some lettuce, tomato and onion rings, sometimes even some cucumber slices. It’s all good! And kids love it just as much as adults.
Tu-No Sandwhich Spread
A tangy spread for sandwiches, wraps, tortillas, and much more. Quick and easy and just as delicious as tuna salad.
Servings: 2 cups
Ingredients
- 15 ounce can of garbanzos drained
- 2 stalks celery diced
- 1/4 cup onion diced
- 2 T parsley chopped
- 1/2 avocado optional
- 2 T nori seaweed crumbled (optional)
- DRESSING
- 1/2 cup water
- 2 T ground walnuts
- 2 T ground almonds or almond flour
- 2 T lemon juice
- 1-2 tsp turmeric
- 1/2 T garlic powder
Instructions
- Drain the garbanzo beans. Place them in a medium sized bowl and mash with a potato masher and/or the ends of a fork. You can microwave them for a couple minutes to help soften the beans. This will make it easier to mash them.
- Add onion, celery, parsley and stir. In using avocado, add that now. Stir in with the other vegetables.
- In a separate cup, blend all the dressing ingredients.
- Add the dressing to the bean and vegetable mixture. Mix well and refrigerate until ready to serve.
Notes
If you are sensitive to nuts, you can replace the nuts and water with 2/3 cup unsweetened soy yogurt. This will also make a lower-calorie dressing.
