Plant-Based Chickpea Tuna Salad
User Reviews
4.8
Plant-Based Chickpea Tuna Salad
Description
This Plant-Based Chickpea Tuna Salad begins by lightly breaking up canned chickpeas in a food processor or by hand to avoid over-mashing, preserving a chunky texture. Diced celery with leafy tops, chopped green onions, and pickles add freshness and crunch. Vegan mayonnaise and mustard are incorporated to bind the ingredients while providing creamy and tangy notes. Granulated garlic, salt, sugar or maple syrup, apple cider vinegar, and black pepper season the mixture, balancing taste and flavor complexity.
The salad offers a plant-based alternative with a hearty texture reminiscent of traditional tuna salad, ideal for serving on ciabatta rolls or sandwiches. Adding diced jalapeno can introduce a mild heat if desired. The resting period after mixing enhances flavor melding.
Preparation tips include using kitchen tools like food processors for efficiency and adjusting ingredient amounts to personal preference, making this salad adaptable in texture and taste.
Ingredients
- 2 chickpeas 15-ounce) canned
- 1 large bunch green onions or red onion
- 4 ribs celery with the leafy tops, if available
- 1 to 2 large dill pickle depending on preference
- ⅓ cup vegan mayonnaise
- 3 tablespoons mustard your favorite type
- 1 tablespoon granulated garlic or 1 minced clove
- 1 tablespoon salt
- 1 tablespoon sugar or maple syrup
- 1 teaspoon apple cider vinegar
- black pepper to taste, fresh cracked
Instructions
- Start by draining the chickpeas and adding to a food processor (you can also break them up by hand with a fork). Wiz the beans for 1-2 seconds and repeat until the beans are broken up (do not cream or mash, just break them up). This should take no more than 6-8 seconds in the food processor. Move to a large mixing bowl.
- Dice the celery with the leafy tops, add to the mixture. Chop the green onions and pickles and add. Now, slowly combine the rest of the ingredients to taste. Some will like more “mayo” some will like less. I like less with extra mustard!
- Once the “tuna” is done, chill it for an hour. I like to serve mine over a ciabatta roll with tomatoes, and avocados. I also usually sprinkle some diced jalapeno for a little kick!
Notes
- Use a food processor to quickly and evenly break up chickpeas without over-mashing.
- Adjust the chunkiness and vegetable sizes to achieve preferred texture in the salad.
- Allow the salad to chill for at least an hour to let flavors meld fully before serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6-8
Amount Per Serving
Calories 227 kcal
% Daily Value*
| Calories | 227kcal | 11% |
| Carbohydrates | 24g | 8% |
| Protein | 8g | 16% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.002g | 0% |
| Sodium | 1894mg | 79% |
| Potassium | 278mg | 6% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
| Vitamin A | 111IU | 2% |
| Vitamin C | 1mg | 1% |
| Calcium | 75mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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