High Protein Chickpea 'Tuna' Salad Wrap

You might feel deceived by it's exterior, but this little thing is packed with 47 grams of protein! You guessed it right, it's also perfect for meal prep. Just make a batch and keep it in the fridge for the week. You'll have a high protein dip, snack, or salad topper ready whenever you need it. The addition of nori sheets gives it that classic seafood flavor, my friend didn’t even realize it wasn’t the real thing! While chickpeas are a great source of carbohydrates, they’re not quite enough on their own to serve as a complete protein. That’s why I added tofu to boost the protein content, making this dish not only more nutritious and hardy, but also ideal for muscle building.

LUNCH

5/27/20253 min lezen

Why not Tuna?

Most obvious reason, I'm vegetarian (big shocker;)), less obvious and probably an actual shocker, I'm not against any diet that helps you reach your health goals, makes you feel your absolute best and helps you thrive in life! So if that's includes anything outside of my dietary choices, by all means, go for it! I'm not here to bash on anyones lifestyle, but I am here to help others along the way finding their own. We have all heard of mercury in canned tuna being ''bad'' for you, but what does it actually do and why am I not all for? Most tuna is farm raised, meaning they contain heavy metals which sitting in your system can lead to gut or kidney issues. Instead of risking that harm on our bodies, why not make small changes, that also increase our fiber intake and still reaches those beloved protein goals.

Serving: 2

Time: 15 min

Ingredients Chickpea Tuna Salad

1 can of chickpeas (rinsed and drained)
1/4 cup non fat greek yogurt
1 tbsp Dijon mustard
1 tbsp lemon juice
1/2 tbsp lemon zest
1 tsp maple syrup (balancing out saltiness)
1/4 cup diced celery
1/4 cup diced red onion
1 minced garlic clove
3 chopped pickle spears
1 nori sheet
Salt and pepper to taste
2 tbsp fresh herbs like mint, dill, parsley (optional)
Sliced cucumber, bell pepper, carrot (serving)
2 Hero wraps (serving)

Ingredients Tofu

1 block firm tofu (pressed and drained)
1/2 tbsp avocado oil
2 tbsp soy sauce
1 tbsp sriracha
1/2 tbsp garlic powder
1/2 tbsp onion powder

Instructions

In a small bowl mix the soy sauce, sriracha, and garlic/onion powder. Then slice the tofu in 8 equal slices (once through the middle, then in fours on each block).
Over medium heat in a frying pan, add the avocado oil and fry the tofu, once golden brown on each side turn the heat off and add the sauce to the pan. Give it a couple shakes, so the sauce is fully emerged on each side.
Then for the chickpea salad, in a large bowl, use a fork to mash the rinsed chickpeas until they're partially smashed.
Add the Greek yogurt, Dijon mustard, maple syrup (optional), lemon juice and zest to the bowl. Mix everything together until it's well combined.
Thinly slice the nori sheet and add it to the bowl.
Next, fold in the diced celery, diced red onion, chopped dill pickles, garlic, and fresh herbs.
Season with salt and pepper to taste, if you like a bit of spice like me you can add some chili flakes or sriracha to the salad.
Serve on a Hero wrap, first layer the chickpea salad, then overlap 4 slices of tofu on top, take your favorite lettuce and vegetables, add my quick and easy tzatziki on top (find recipe below). Now wrap it like a burrito and dry toast for 2 min on each side.
And you're all done, this recipe is super quick and easy. All wrapped together in 15 min (pun intended) Eet smakelijk!

This quick and easy chickpea 'tuna' salad hits as a dip, or use rice paper instead for salad wrap, take it on a picnics, lunchboxes, or a very easy meal at home.