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Is there anything a can of chickpeas can’t become? Plant-based fish recipes are some of my favorites to develop because you just throw all the flavors of the ocean in (sans fish). Capers carry the weight here, and if you have nori in the back of your pantry, crumble it up and throw it in for even more fishy flavor!
save this recipe!Growing up, tuna fish sandwiches were my favorite lunch. As I grew up, that love of tuna remained, transforming into a love of the leveled-up version…tuna melts!
So obviously the second I hit on the perfect recipe for Chickpea Tuna Salad, I just had to put it into a melt.
Enter: the chickpea tuna melt. This sandwich is perfect for enjoying as a mid-day meal (or dinner) because it’s filling, satisfying, and delicious. It feels like a treat, but thanks to the ingredients, it’s actually healthy and filled with a lot of nutrients that will fuel you through the rest of your day.
This dish is customizable and can be made into a vegan meal by switching the cheddar and mayo with your favorite plant-based alternatives! Let’s cook.
Ingredients in this chickpea tuna melt
Simplicity wins when it comes to this chickpea melt! With just 5 ingredients, this sandwich will satisfy all of your cravings for something savory.
- Chickpea Tuna Salad: Next up is the chickpea tuna salad, of which you’ll need ¼ to ½ cup. This is the key ingredient of the recipe, so it’s ok if you add a little extra!
- Sourdough Bread: We’ll be using sourdough bread for this sandwich. It provides the best flavor and works so well with the tuna salad! Grab 4 slices so that you can make 2 sandwiches.
- Mayonnaise: Rather than grease the bread with butter, we’re using mayonnaise! It has a higher smoke point than butter, making your tuna melt golden brown and delicious.
- Tomato: For a juicy veggie, a couple tomato slices do the trick.
- Sharp Cheddar Cheese: Add sharp cheddar cheese for that final touch. You can also use provolone if preferred.
Ready in 15 minutes
The beauty of sandwiches is that they’re so quick to make. Just prep and cut the ingredients, assemble, and brown on the stove! In total, you’ll only need about 10 to 15 minutes to make this chickpea dish.
- Prep the bread: Spread mayonnaise onto one side of each sourdough slice.
- Assemble the ingredients: Onto the other side of the bread, make one or two sandwiches by layering chickpea tuna salad, tomato, and cheddar cheese.
- Cook the sandwich: Cook over medium heat in a large skillet or panini press until the outsides are golden brown and the cheese has melted. Alternatively, set the oven to broil and cook for 3 to 5 minutes. Serve immediately.
Reader rating
“Just made this for my vegetarian son. He used to love a tuna salad sandwich. This is so good, he loved it. This recipe is going in our regular rotation.” —Mary
Okay, but why chickpeas?
In case you didn’t know, we sort of love chickpea recipes around here. Seriously. I include them in everything (and have over 50 chickpea recipes here).
They’re my favorite, and not just because they’re delicious. The truth is that chickpeas are so healthy and nutrient-rich.
They’re filled with healthy carbs, fiber, phosphorus, manganese, and iron, and they’re a great source of protein for plant-based eaters! Chickpeas are also known for helping blood sugar and digestion, and their carb and protein combo help to keep you nice and full.
Basically what I’m saying is…this chickpea tuna melt is delicious and nutritious!
Stunningly Good Chickpea Tuna Melt
Ingredients
Tuna Salad
- 1 15-oz can chickpeas, drained, 425 g
- ¼ cup finely diced red onion, about ¼ of a medium onion
- ¼ cup finely chopped celery, about ½ a stalk
- 1 tsp capers, finely chopped
- ¼ cup mayonnaise
- 1 tsp Dijon mustard
- 2 tsp white vinegar
- Salt and pepper, to taste
Sandwich Fixings
- 4 slices sourdough bread
- 1 Tbsp mayonnaise, 15 g
- 2 slices tomato
- 2 slices sharp cheddar cheese, can sub provolone
Instructions
- Tuna Salad: Roughly smash the chickpeas with a fork or your fingers. Finely chop the onion, celery, and capers. Stir everything together, adding a pinch of salt and pepper as needed to suit your taste.
- Assemble Sandwich: Spread mayonnaise onto one side of each bread slice (this replaces the butter on the outside of the sandwich, creating a golden brown crispy crust when cooked!) Onto the mayo-free side, layer in the tuna salad, tomato, and cheese.
- Cook: Cook sandwiches over medium heat in a large skillet or panini press until outsides are golden brown and cheese has melted. Alternatively, set the oven to broil and cook for 3 to 5 minutes. Serve immediately.
Notes
Nutrition
Nutrition information calculated by Sarah Bond, degreed nutritionist.
did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!
This is seriously good. I have it in my fridge often.
So happy to hear it, Laura! 😀
Hi Sarah! I make a similar version of this recipe almost every week, but I double it so that it’s quick and convenient to have in the fridge. However, I add a package of dried seaweed that I cut with kitchen shears. It gives that “fishy” taste. Just thought you would like to try it. Can’t wait to get your book! Your marry me chick peas are next level. Thanks, Maggie
I love doing that! It totally amps up the seafood flavor. So excited for your book to get to you! 😀
Hard to tell the difference between tuna and the chickpea melt! The capers really add a zing. Next time I will add a little Nori for that “fishy” flavor.
My new lunchtime go to.
So happy to hear you loved it! 😀
That really is a good substitute for tuna, and the mayo instead of butter to toast the bread really makes the sandwich. We have enough “tuna salad” left to make a wrap or two as well. Nice recipe.
Yummmmmmm! Love a tuna melt and this did not disappoint! Great for any kid who doesn’t want to try tuna. I love sandwiches! Thanks Sarah
where is the tuna in the tuna salad?
There actually isn’t any tuna in this! This is a vegetarian recipe, so the chickpeas and flavors are meant to mimic the flavor and texture of tuna 🙂