This easy to make spread can be used in sandwiches in place of chicken or tuna spread. One cup of chickpeas provides 15 grams of protein, 12 grams of fiber and is chock full of B vitamins, folate, niacin, iron and other nutrients!
1,1/2 – 2 cups chick peas (garbanzo beans)soaked overnight and cooked or can- rinsed and drained
2-4 T Tofu mayonnaise (or Kraft Mayo with Olive oil)
1/4 c. diced celery and/or red, yellow or green pepper
or 1/2 tsp. celery seed
1 green onion, chopped
1/4 tsp black pepper
* 1/4 tsp sage (if using as chick’n spread)
* 2 T lemon juice and 2 T parsley (if using as tuna spread) (2 T chopped pickle-opt)
Variation: Omit mayo and add ½ to 1 medium, ripe AVOCADO, mashed. The avocado adds that rich, creamy taste along with vitamins and fiber.
If using canned chick peas, heat until warm in 3 cups water. Warm beans mash easier and produce a nicer consistency and tastier product. Drain and mash warm beans with a potato masher. Combine with other ingredients in a bowl and stir.
Serve in wraps, on multi-grain toast or gluten-free toast with lettuce and tomato slices.
Or place a scoop on a tossed salad or bed of lettuce or spinach leaves.
Top with some shredded carrots and shredded red or green cabbage, if desired.