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Chickpea No-Tuna Wrap with Avocado | Vegan Lunch Box

June 29, 2017 By julia

Looks like tuna, tastes like tuna, must be tuna?

But nooooo.

There were no fish harmed in the making of this lunch.

The mighty chickpea mashed up with whole food ingredients like seaweed, capers, celery and avocado (instead of the typical mayo), give this no-tuna salad an A+ in the nutrition department.

One of the trickiest questions to wrap my head around going plant-based was ‘what do I fill the lunch box with’?

Sandwiches used to be centred around the meat, and always had to have cheese.

What kind of sanny do you want today? Tuna? Turkey? Ham? … These were the normal go-to’s.

So, turning plant-based brought on a lunch box challenge. How do we keep it quick, simple, tasty, satiating and, most importantly, above and beyond just carrots and lettuce (because that’s all vegans munch on, right)?

Now, I realize how easy and delicious plant-based lunches can be.

These days the sandwich’s best friends are:

Tempeh

Chickpeas

Hummus

Guacamole

Shredded veggies

Seared Tofu

Cauliflower wings

Rice & beans

Jackfruit…

And today, the spot light is on the versatile little chickpea turned ‘tuna salad’.

I can whip this up on the morning of in just 10 minutes, then have enough for 3 lunches.

Benefits:

~ Chickpeas are packed with easily digestible plant-protein and insoluble fiber, which is great for digestive health and controlling your blood sugar levels.

~ Seaweed of any kind is more nutrient-dense than any land vegetable! It packs tons of micronutrients like folate, calcium,, zinc, iron, selenium, magnesium and iodine.

~ Avocado in replacement of mayo (vegan mayo or not), gives you the benefits of using a whole food. Minimizing oils from processed ingredients like mayo, and replacing them with a natural source of fat from a plant food will allow you to receive the whole package of goodness. Vitamins, minerals, water content, and fibre all come with the avocado.

Why reduce seafood consumption?

  • if we don’t drastically reduce our demand for fish, we could be seeing fishless oceans by 2048 
  • 80% of all fish stocks are in a state of collapse
  • Mercury, toxins and heavy metals are stored in the fish flesh that can lead to memory loss, tremors, fatigue, birth defects…
  • Farmed fish are polluting the ocean with waste, pesticides and antibiotics
  • Wild fish are getting harder to come by each day
  • Bycatch is the term for the millions of tons of unintentional marine life each year that is caught and discarded back to the sea, dead or wounded. This represents 40% of global marine catches, that are just thrown back into the ocean, dead or wounded.
  • A fisherman will catch 20 pounds of by catch for every 1 pound of targeted fish (dolphins, whales, porpoises, sea turtles, sharks, seals, stingrays, other fish)
  • Invasive fishing methods (trawl nets and explosives) destroy the ocean floor and coral

On the bright side?

  • You could save 225 fish per year by ditching seafood, or make a difference by reducing your consumption
  • By removing fish from your diet (including supplements) you can help marine animal populations make a come-back, plus minimize unhealthy toxins to yourself
  • Plant-based food is delicious and mega nutritious

 

Chickpea No-Tuna Wrap

with Avocado

Time: 10-15 minutes

Serves: 2-3 lunches worth

Ingredients:

  • 1 can chickpeas
  • 1-2 celery stalks, minced
  • 1 green onion, minced
  • 2 tbsp capers
  • 1/4 cup nutritional yeast
  • 1 tbsp tamari
  • 1/3 cup mixed seaweed flakes or dulse flakes (or 1 nori sheet made into flakes either minced or ground with a coffee/spice grinder)
  • 1 tbsp dijon mustard
  • juice of 1/2 lemon (or one full small one)
  • 1-2 pinches cayenne pepper
  • 1/8 tsp black pepper
  • 1 clove garlic, minced or pressed
  • 1/2 avocado

Directions:

  1. Strain, then in a big bowl, mash the chickpeas with a potato masher, fork, or pulse them in a food processor
  2. Mash in the avocado
  3. Mix in the rest of the ingredients evenly
  4. Serve it up in a wrap, a romaine boat, collard green wrap, in a sandwich, on a salad, or on an open-face toast with melted vegan cheese!
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Filed Under: Dinner, Lunch, Oil Free, Recipes, Spring, Summer, Uncategorized, Winter Tagged With: bycatch, chickpea avocado, chickpea no tuna wrap, chickpea no-tuna salad sandwich, chickpea no-tuna sandwich, chickpea toona, chickpea tuna, fishless oceans, hooked on plants, lunch wrap, no seafood, no-tuna salad, one bowl meal, open faced sandwich, plant-based lunch, ready in 10, reduce seafood, vegan lunch, vegan wrap

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Hi, I'm Julia! I like to simplify plant-based eating and make yummy recipes. I'm a Registered Holistic Nutritionist, certified plant-based chef, Olympian, and I make cereal (Jules Fuel). Enjoy! Read more

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hookedonplants

🌱 Olympian | Chill Vegan | RHN & Chef
🏠 Whistler Realtor @jules.eliz.murray @living.in.whistler
☀️ Retreats

Pro tip: Stay consistent. You’ve got this 🐾 Pro tip: Stay consistent. You’ve got this 🐾

P.S. Wondering what all the cuteness is about?

Only for the bestest dog food ever: @virchewdogs
🇨🇦 Woman-founded
🚚 Delivered to our door
🌱 Plant-powered
🧴 Perfect for sensitive skin (just ask Zak)

Use code hookedonplants for a discount — link in bio or just message us ‘DOG FOOD’ & we’ll send more info. 

~ With love, Zak & Tez 🐶💛
Whistler people! Name where this is from & I’ll Whistler people! Name where this is from & I’ll give you extra high fives today 🏆 
The OG rainbow collard wrap 🤤 

PS: if I were to create a Whistler Vegan Guide, drop in the comments what can’t be missed ??!!

#whistlerveganguide #whistlervegan #veganwhistler #plantbasedfinds #plantbasedwhistler #vegantravel
15 Minute Protein-Packed Vegan Pesto ChickUn Fettu 15 Minute Protein-Packed Vegan Pesto ChickUn Fettuccine 

1) Soak soy curls in water for 10 mins, then strain and pan-fry in olive oil & @bragg liquid aminos
2) In a pan, sauté 1 onion, lots of crushed garlic, 8-10 sliced mushrooms 
3) Add vegan pesto (used @love.legrand), nutritional yeast, and the pan fried soy curls to that pan. 
4) Boil pasta of choice (drop your fave pasta below… macaroni? Penne? Fettuccini?
5) Strain then pour pasta into the pan of goodness & mixy mixy
*** optional: add mushroom benefits with 1 tbsp each of @staywyldorganics Immunity Blend powder, and extra protein with @complement unflavoured protein powder. Use ‘hookedonplants’ for a discount - links in bio. 

 
🤤 Devour. 

Anything can be veganized. 👌 

📌 Save this for your next 15 minute dinner recipe idea.

#vegandinner #veganpasta #pestopasta #15minuterecipe #easyrecipe #easyveganrecipe
Ok, I’m biased… but this mama has to be the mo Ok, I’m biased… but this mama has to be the most inspiring plant-based athlete out there.

@stephaniejdsloan always supporting, motivating, moving, adventuring (in braids), and top-cheffing it up with the goodness of whole plant foods.

Happy Mother’s Day to all the amazing mama’s out there. 💕 

#momsrule  #nomeatathlete
#plantbasedathlete #veganmom #mothersday
This isn’t just any tofu scramble… it’s next This isn’t just any tofu scramble… it’s next-level creamy and eggy thanks to 2 secret weapons:

🥄 Hummus for texture 
🧂 Black salt (kala namak) for that eggy flava flave

Serve it up with avo, tomato, and a drizzle of hot sauce for the ultimate #MothersDayBrunch moment 🥑🔥

🌱 Tofu Scramble Recipe - from the #hookedonplantsarchives 

Ingredients:
	•	½ large yellow onion, diced
	•	2 cloves garlic
	•	6 white mushrooms, sliced
	•	1 red pepper, diced
	•	1 tsp each: garlic powder, onion powder, paprika
	•	½ tsp turmeric
	•	1 tsp cumin
	•	½ tsp black salt (kala namak)
	•	¼–½ cup nutritional yeast
	•	½ cup hummus (use your fave — or try my Roasted Garlic one!)
	•	1 block medium or soft tofu (~350g)

Directions:
	1.	Sauté onion in a hot pan (no oil needed). Let it brown, then splash with water to deglaze as needed.
	2.	Add mushrooms, garlic, and red pepper. Cook for a few minutes.
	3.	Stir in spices + ¼ cup water.
	4.	Add hummus and mix until incorporated.
	5.	Crumble tofu into the pan with your hands (tiny crumbles = perfect texture).
	6.	Stir everything together and cook for a few more minutes until golden and hot.

Top with avo, tomato slices, hot sauce… or wrap it up in a tortilla 🌯

💌 Save this for your next brunch or breakfast for dinner (the best) and tag @hookedonplants if you make it!

#TofuScramble #VeganBrunch #EasyVeganMeals #HookedOnPlants #MothersDay #HummusHack #TofuScramble #BreakfastforDinner #PlantBasedProtein #VeganComfortFood #WeekendEats
… vegan for a decade and she’s still kickin’ … vegan for a decade and she’s still kickin’ 👌 

Plants have all the protein 🌱 💥 Who here is early in their plant-based journey? Need some tips? 

🐾 PS: These rescue dogs are thriving on plants too. Check the link in bio for info 🐾 

#vegan #veganolympian #plantbased #plantbasedtips #vegannutrition @virchewdogs
@alohaanimalsanctuary needs support right now. ➡ @alohaanimalsanctuary needs support right now.
➡️The GoFundMe page is linked in @alohaanimalsanctuary bio.

A few years ago, I had the beautiful experience of volunteering with Aloha Animal Sanctuary, and supporting their team with @complement products to help the volunteers and founders thrive—so they could give their best selves to the animals.

It’s a dream of mine to spend more time physically supporting farm sanctuaries. 
And to have my own one day… 💫 
… to rescue animals like the lucky ones you see here, living out their best lives.
Just putting that out there 🌱✨

💪🏽 The work, love and energy the founders have poured into Aloha is incredibly inspiring, but it comes with its challenges… Funding expenses being the main one. 

If you’ve got even $5 to spare, it could make a huge difference in helping save Aloha.

Since I don’t have my own sanctuary (yet!), the least I can do is share, volunteer, and spread the word.

& look back on the cute animal pics from my few days there. 

🐾 Hug a dog today. 
🐾Reconnect with the magic animals bring into this world.
🐾Donate if you can. 
🐾Visit a sanctuary. 
🐾Support the people doing this heart-led work.

🩵🐖🐓🐐
Need a serotonin boost? Hug a dog today. 10/10 re Need a serotonin boost? Hug a dog today. 
10/10 recommend.

PS: dogs can thrive on plant-based diet and it may actually extend their life 🎉 If you have sensitive pups, or don’t feel like feeding other animals to your family animals or want to try a more sustainable dog food for 🌍 try feeding them a vegan option. Check out the studies on @virchewdogs site, and try their starter pack (link in bio). Developed with vegetarians. Feel free to use ‘hookedonplants’ for a discount. 

Zak & Tez just love it. 
Tez actually vibrates with excitement every time. 😆 

#vegandogs #plantbaseddogs #dogfood #vegandogfood#adoptdontshop #rescuedogs #rescuedogsrule
🥞💛 Vegan 3 Ingredient Blender Pancakes—so 🥞💛 Vegan 3 Ingredient Blender Pancakes—so easy, super delish, and protein-packed.✨ 
Just blend, pour, flip, and devour.

3 main ingredients plus a few powders / spices 👌 

👨‍🍳 Ingredients:
✔️ 3 ripe bananas 🍌
✔️ 3 cups oats (GF if needed)
✔️ 1-1.5 cups plant milk (oat, almond, soy… whatever floats your nut milk boat)
✔️ 1 tsp baking powder
✔️ 1 tsp baking soda 
✔️ 1/2 tsp cinnamon
✔️ 1 tsp vanilla extract
✔️ Pinch of salt
Optional:
@complement Daily Greens
@complement Chocolate Protein 
@staywyldorganics Mushroom powders 🍄‍🟫 
Vegan chocolate chips?!

Use ‘hookedonplants’ for a discount on all. 

… beer powder makes these babies nice & pink…! 

🔥 Directions:
1.  Add oats, powders to the blender, and blend to a flour
2. Add milk and bananas, blend until smooth (add a little extra milk if needed & use a tamper to help blend. 
3. Heat a non-stick pan over medium and lightly grease with coconut oil or vegan butter.
4. Pour the batter into the pan (small pancakes work best), cook for ~3 mins until bubbles form.
5. Flip, cook another 2 mins, then stack ‘em high!
✔️ TOP IT with maple syrup, nut butter, warm berries, coconut chips, chocolate drizzle… whatever makes your heart happy! 🍓

Save this for your next cozy brunch and tag me if you try it. 
Who’s flippin’ pancakes this weekend?! 💛

👌Freeze & pop in the toaster for a quick Breaki. 
** Can also be used in the waffle iron 🧇 

Are you in team waffle or team pancake?? 
👇Do tell. 

#HookedOnPlantsArchives 
#VeganPancakes #BananaOatPancakes #HealthyBreakfast #PlantBasedEats #WeekendBrunch #EasyVeganRecipes
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