- Canned garbanzo beans, drained and rinsed (garbanzo beans)
- Dijon mustard (mustard)
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Steps
### Artichoke & Tuna Panini Garbanzo Bean Spread: A Delicious and Healthy Recipe
#### Ingredients:
- 1 can of artichoke hearts, drained and chopped
- 2 cans of garbanzo beans (chickpeas), rinsed and drained
- 1 can of tuna in spring water, drained and flaked
- 1/4 cup mayonnaise
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
- Fresh parsley or basil for garnish (optional)
- Sliced bread of your choice
#### Equipment:
- Mixing bowl
- Fork or potato masher
- Cutting board
- Knife
### Step-by-Step Instructions:
1. **Prepare the Artichoke Hearts:**
- Rinse and chop 1 can of artichoke hearts into bite-sized pieces.
- Place them in a mixing bowl.
2. **Drain and Prepare Tuna:**
- Open one can of tuna and drain it thoroughly, making sure to pat dry with paper towels.
- Flake the tuna using a fork or your fingers.
3. **Prepare the Garbanzo Beans:**
- Rinse 2 cans of garbanzo beans and drain them well.
- Add these to the mixing bowl with the artichoke hearts and tuna.
4. **Mixing the Ingredients:**
- In a small bowl, mix together mayonnaise, lemon juice, Dijon mustard, minced garlic, salt, and pepper until smooth.
- Pour this mixture over the artichokes, tuna, and garbanzo beans in the main mixing bowl.
5. **Combine Ingredients:**
- Using a fork or potato masher, mix all ingredients thoroughly to combine them evenly.
6. **Garnish (Optional):**
- For added freshness, garnish with chopped fresh parsley or basil before serving.
7. **Assembling Paninis:**
- Spread the artichoke and tuna garbanzo bean spread on two slices of your preferred bread.
- Press lightly to ensure even spreading.
8. **Cooking:**
- Heat a panini press or grill pan over medium heat.
- Place the bread with the spread onto the heated surface.
- Cook for about 3-5 minutes until the bread is golden brown and the filling is warm, pressing down gently if necessary to help them stick together.
9. **Serve:**
- Remove from the heat and let cool slightly before slicing and serving.
### Tips:
- For a vegan version, substitute the mayonnaise with a plant-based alternative.
- Experiment with different types of bread or add some grated cheese for extra flavor.
- Store any leftover spread in an airtight container in the refrigerator for up to 3 days.