We all know that we should be trying to incorporate more naturally plant based meals into our week. I love doing this, but also want to know that my macronutrients are well balanced and that the meal is nutrient rich.
Most vegan swaps tend to be a poor replacement when it comes to nutrients. Processed bean burgers, no-bacon, bleeding burgers or vegan cheese are often highly processed and low in nutrients; and while they might replace the meat or cheese in flavour, they do not replace all the nutrients or the foods they are mimicking or fill us up in the same way.
This recipe is like a lighter, fresher version of tuna mayo. Firstly, it already has the vegetables mixed in which gives it VOLUME as well as all the fibre and phytonutrients. In fact, this tuna mayo on a sweet potato has over 13g fibre per serving (17g if you add 150g sweet potato) and 18g protein. The tuna taste is made from a combination of Tamari, nutritional yeast, onion and capers. This is a definite ‘keep’ recipe for me and is certainly less rich than regular tuna mayo.
Ingredients- Serves 2
1 tin of drained chickpeas
½ red onion
2 sticks of celery diced one large carrot, grated
1 red pepper, diced
1 large carrot, grated
2 tablespoons nutritional yeast
2 tablespoons tamari soy sauce
2 tablespoons lemon juice
1 tablespoon pickled capers
- Chop, dice or grate the vegetables listed above and place them in a large bowl.
- Crush the chickpeas with a fork or process/ pulse them briefly in a food processor.
- Mix the chickpeas into all the other ingredients. Keep mixing until it becomes creamy and everything is well coated.