Vegan Chickpea “Tuna” Salad
This Vegan Chickpea “Tuna” Salad is a delicious, plant-based alternative to traditional tuna salad. Made with mashed chickpeas, crunchy vegetables, and a creamy, tangy dressing, it’s packed with protein, fiber, and heart-healthy fats. It’s perfect for sandwiches, wraps, salads, or even as a dip with crackers. This recipe is quick, easy, and great for meal prep!
Recipe Details
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4
Ingredients
For the Salad:
1 (15-ounce) can chickpeas, drained and rinsed (or 1 ½ cups cooked chickpeas)
¼ cup celery, finely chopped
¼ cup red onion, finely chopped
¼ cup dill pickles or cucumber, finely chopped
2 tablespoons capers, drained (optional, for a briny flavor)
2 tablespoons fresh parsley or dill, chopped
For the Dressing:
¼ cup vegan mayonnaise (or mashed avocado for a healthier option)
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1 teaspoon apple cider vinegar (for extra tang)
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon sea salt (adjust to taste)
¼ teaspoon black pepper
½ teaspoon kelp granules or nori flakes (optional, for a “seafood” taste)
Instructions
Step 1: Mash the Chickpeas
1. In a large mixing bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still slightly chunky.
Step 2: Mix the Ingredients
1. Add the celery, red onion, pickles, capers, and fresh herbs. Mix well.
Step 3: Prepare the Dressing
1. In a small bowl, whisk together the vegan mayo, Dijon mustard, lemon juice, apple cider vinegar, garlic powder, onion powder, salt, black pepper, and kelp granules (if using).
Step 4: Combine Everything
1. Pour the dressing over the chickpea mixture and stir until fully combined.
Step 5: Serve & Enjoy
1. Serve immediately on sandwiches, wraps, salads, or with crackers. Store leftovers in an airtight container in the fridge for up to 4 days.
Nutritional Information
(Per Serving, based on 4 servings)
Calories: ~180
Protein: 7g
Carbohydrates: 22g
Fat: 8g
Fiber: 6g
Sodium: 350mg
Notes & Tips
Make it oil-free: Use mashed avocado or unsweetened coconut yogurt instead of vegan mayo.
Boost the protein: Add hemp seeds, sunflower seeds, or extra chickpeas.
Add crunch: Toss in chopped almonds, walnuts, or sunflower seeds.
Spice it up: Add a dash of hot sauce or smoked paprika for extra flavor.
Meal prep: This salad stores well in the fridge for up to 4 days.
Common Questions & Answers
Q: How can I make this taste more like tuna?
A: Adding kelp granules, crushed nori, or dulse flakes gives it a slightly “fishy” taste similar to tuna.
Q: Can I use dried chickpeas instead of canned?
A: Yes! Cook ¾ cup dried chickpeas until tender (yields about 1 ½ cups) and use them in place of canned.
Q: What’s the best way to serve this?
A: Serve it as a sandwich filling, in a lettuce wrap, on top of a salad, or as a dip with crackers or cucumber slices.
Q: Can I freeze it?
A: It’s best fresh, but you can freeze it for up to 2 months. Thaw in the fridge and stir well before serving.