4.7 from 30 votes
Avocado Chickpea "Tuna" Salad
A mock tuna salad recipe using chickpeas instead!
Prep Time
10 mins
Total Time
10 mins
Servings: 2 Sandwiches
Calories: 354 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 1 oz can chickpeas or 1 3/4 cups cooked, rinse and drained.
- 1/3 cup celery diced
- 1/4 cup red onion diced
- 2 tablespoons mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon seasoned rice vinegar
- 1/4 teaspoon garlic powder
- 1/2 teaspoon mustard powder
- 1/4 cup fresh parsley minced
- 1/2 avocado diced
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 3/4 teaspoon lemon juice
- 6 lices artisan bread or any of your favorite breads!
Instructions
- Add chickpeas to a medium-sized bowl and use a fork or a potato masher to gentle mash them. Mash all of them or leave a few whole for added texture.
- Add celery, onion, mustard powder, garlic, salt, pepper, parsley, mayo, dijon, and seasoned rice wine vinegar. Mix well. Add lemon juice and give a quick mix again and then add avocado and give one final mix.
- Serve between your favorite slices of bread, in lettuce wraps, or with your favorite crackers!
Cup of Yum
Notes
- The nutritional value is approximately per sandwich.
- This recipe makes enough chickpea "tuna" salad for 2 heaping sandwiches. You can get 3 sandwiches out of this recipe, too.
- Storage
- Storage
- Store in the fridge for up to 5 days. It makes this recipe great for vegetarian meal prep!
- Substitutions
- Substitutions
- Onion: Red is our favorite for this salad but you could use a sweet yellow or white, too.
- Mayonnaise: Use your favorite vegan mayo to make this vegan!
- Parsley: Use 1 tablespoon dried in place of the 1/4 cup of fresh.
- Seasoned Rice Vinegar: You want to make sure it's labeled "seasoned" because this had added salt and sugar. You can also substitute mirin, but keep in mind mirin does have a low level of alcohol in it, so for using it in a raw dressing, the recommendation is to cook it for at least 30 seconds to allow the remaining alcohol to evaporate.
- Chickpea Skins
- Remove the skins if desired, but this salad is still delicious with them, too!
Nutrition Information
Calories
354kcal
(18%)
Carbohydrates
35g
(12%)
Protein
8g
(16%)
Fat
21g
(32%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
8g
Monounsaturated Fat
8g
Trans Fat
0.04g
Cholesterol
6mg
(2%)
Sodium
1040mg
(43%)
Potassium
466mg
(13%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Vitamin A
798IU
(16%)
Vitamin C
18mg
(20%)
Calcium
107mg
(11%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2Sandwiches
Amount Per Serving
Calories 354
% Daily Value*
| Calories | 354kcal | 18% |
| Carbohydrates | 35g | 12% |
| Protein | 8g | 16% |
| Fat | 21g | 32% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.04g | 2% |
| Cholesterol | 6mg | 2% |
| Sodium | 1040mg | 43% |
| Potassium | 466mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 798IU | 16% |
| Vitamin C | 18mg | 20% |
| Calcium | 107mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.