• The Dancer's Pantry

.Vegan Tuna Sandwich.

Canned food is convenient food.

You can argue with me, but ask anyone who works long and late hours and you will find that coming home and finding a can of chili, or pre-made canned soup in your pantry is like seeing an oasis in the desert...

Ok. Maybe that's a little bit of a reach, but seriously... Food that is canned just makes for easy cooking!

One staple ingredient I grew up with always in the pantry was canned tuna fish... And, even as I made the transition to a plant-based diet it was a very easy food to fall back on when I was tired, unmotivated to cook, or just plain out of options.

In 1903 sardines in the United Sates were on a shortage due to overfishing and rough weather conditions... Canner Albert P. Halfhil experimented with canning tuna in San Pedro Bay, to fill his empty cans, and the trend spread quickly. By 1914 Halfhil was producing 400,000 cases per year.

In 1954 the US had become the largest consumer and producer of canned tuna.

By 1989 : "at the height of the country's unparalleled love for canned tuna, the average American ate almost four pounds of the fish each year. In 1990, the International Trade commission estimated that Americans were responsible for eating about a third of the global supply of tuna, and between half and two-thirds of the global supply of canned tuna."

Washington Post: "How America fell out of love with canned tuna"

And, now in 2020... The world has taken a much different approach to not only canned meats, but overfished, over farmed, and genetically modified foods.

But, that still leaves the question...

What do you do when you're tired, unmotivated, hungry, and you just want to make a quick sandwich? Well, you reach for a can of chickpeas... That's what you do!

I have been working on this vegan tuna sandwich recipe for a few weeks now and I hope it brings a quick and simple meal into your home.

I have been spending some time experimenting with the texture and even the product... (I tried raw jackfruit as a base... It was not for me), and low sodium, canned chickpeas seem to be the winning ingredient.

This recipe should only take about 15 minutes to make (All based on your chopping speed... No pressure! Don't lose a finger!)

I highly recommend making a batch and allowing it to cool in the fridge for at least 20 minutes before eating.

If you're a meal planner, make a large batch at the start of your week. This will keep for at least 4 days in a sealed container.

This recipe yields enough "tuna" for 2 large sandwiches and a little left over for a salad... Or, ration it out over several smaller sandwiches, or just sit and eat it straight out of the bowl...

(Not that I have done that or anything...)

I used my vegan mayo recipe ( https://www.thedancerspantry.com/post/vegan-mayonnaise), and my homemade pickles (recipe to come soon), as well as toasted Oat-Nut bread, and I like to make it spicy so I slather one piece of bread with hot sauce, typically Sriracha.

But, this is really a sandwich that is open to interpretation! I am not a celery lover... so, in this sandwich you will NOT find that strong little ingredient present. If you like it... By all means add it.

Ok... Enough talking!

Let's get cooking and ultimately, let's get eating!

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.Vegan Tuna Sandwich.



  • 1 tablespoon of fresh dill- finely chopped

  • Half of an onion (white, yellow, or red)- medium dice

Canned or Pickled:

  • 1-2 teaspoons of capers

  • 1/4 a cup of pickle relish

  • 1 can of garbanzo beans "chickpeas"- I prefer low sodium

Baking and Spices:

  • 1 teaspoon of salt

  • Black pepper


To begin, strain and wash garbanzo beans in a colander. Next, place the garbanzo beans in a sauté pan on medium high heat, and with a fork or large spoon begin to press and break apart the whole beans.

*Leave roughly a 1/4 whole for texture.

Lightly salt the garbanzo beans, remove from the heat, and set aside.

In a medium size bowl mix together the chopped onions, dill, capers and pickles.

When the chickpeas have cooled to room temperature add them to the other ingredients with 2 tablespoons of mayonnaise and 1-2 tablespoons of course ground mustard.

Mix all ingredients together well.

Season with black pepper.

Let the vegan "tuna" cool in the fridge for 15-20 minutes.

While the "tuna" is cooling, toast your bread of choice, then slather on hot-sauce and/or more mayonnaise/mustard/add lettuce/avocado/I don't care it's your sandwich add what you want...!!!

Enjoy this simple YET delicious sandwich. You can't go wrong with this because it is customizable as well as quick and easy to make... And, you'll never believe it all started from a can!

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