Garbanzo Bean Tuna Nori Wrap!

These delicious and healthy vegan tuna Nori wraps are the perfect lunch, enjoy at home or pack it up and bring it to go. The creamy garbanzo bean “tuna” salad is so satisfying and reminiscent of the tuna melts my mom would make me as a kid. Fill your wrap with all your favorite veggies, like red peppers, sprouts, onions, and tomatoes! The more colorful the better!

WHY YOU’LL LOVE THIS VEGAN TUNA NORI WRAP

• My “secret” ingredient in this recipe is the roasted red peppers! I find that garbanzo bean tuna can get dry and not give that creamy texture of the real deal! However, adding these roasted peppers really adds great flavor, texture & moisture.

INGREDIENTS TO MAKE VEGAN “TUNA” SALAD

• Garbanzo Beans: Garbanzo beans are a great source of protein and insoluble fiber. Insoluble fiber is great for gut health and our liver and it is great to add beans into your diet.

• Red onions: Using green onions creates a nice hint of that onion flavor.

• Red peppers: By far my favorite part of this recipe the red peppers add flavor and texture like no other.

• Mayo: I love paleo or vegan mayo. For me, eggs Do not bother me so I love to use primal kitchen paleo mayo, but you can also use primal kitchen vegan mayo.

Vegan "Tuna" Nori Wrap

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Yield: 6

Author: Courtney Capazzi

Prep time: 10 MinTotal time: 10 Min

Ingredients

• 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
• juice of 1/2 lemon + some zest if you like
• 1/3 cup of vegan mayo (or 3 – 4 tablespoons hummus + 2 – 3 tablespoons water) or 1/3 cup paleo mayo
• 1/4 cup celery (about 2 small stalks, leaves ok too), chopped
• 1/4 cup red onion (about 1/2 small), chopped
• Roasted Red peppers, Chopped (optional)
• 1/4 – 1/2 teaspoon garlic powder
• himalayan salt & cracked pepper, to taste
• dash of cayenne, optional

Optional Add Ons

• crushed nori sheets or dulse (seaweed)
• 1 tablespoon chia seeds or hemp hearts for some omega 3 & 6
• sweet or dill pickle relish

Instructions

1. Mash chickpeas: Drain and rinse chickpeas. Place rinsed chickpeas in medium size bowl and roughly mash about 3/4 of the chickpeas with the back of a fork or potato masher, until desired consistency.
2. Assemble salad: Add the rest of the ingredients and mix well, adding any extra ingredients you like. Alternatively, you can use a food processor starting with the beans, pulse a few times, add remaining ingredients pulsing again a few times until desired consistency.
3. Serve chilled or at room temperature.
4. Ways to serve:
5. Serve on bread of choice, along with some leafy greens and the optional 1/4 sheet of nori.
6. You can also serve on butter or romaine lettuce like a wrap, instead of using bread, for a gluten-free meal like shown below.
7. Try serving with sliced fresh scoopable veggies like cucumber, red bell peppers, zucchini, etc.
8. Lastly, pair with your favorite crackers.
9. Salad serves 3 generously.
10. Store: Leftovers in an airtight container in the refrigerator for up to 5 – 6 days. Stir before serving.
11. NOTES
12. I like to use eden organics as they are pre pressure cooked and easier to digest!!
13. If using store bought hummus that is thick, take a couple heaping tablespoons of the hummus in a small bowl and add 1 tablespoon water at a time to thin to desired consistency making for a really nice, creamy binder. And if using the hummus recipe link in the ingredient list, omit the cumin.
14. The chickpea of the sea salad is great on leafy greens as a wrap (pictured below). Cool and crunchy!
15. Nutrition facts is for the salad only (bread not included). Using the right bread may add another 10 grams of protein. Not too bad for a vegan sandwich!

Nutrition Facts

Calories

170

Fat

12

Sat. Fat

2

Carbs

12

Fiber

4

Net carbs

8

Sugar

0

Protein

5

Sodium

332

Cholesterol

5

Ingredient Highlights: