Vegan “Tuna” Salad
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
4 cups
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Calories
632 kcal
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Course
Side Dish, Main Course, Condiments
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Cuisine
American
Vegan “Tuna” Salad
Description
The Vegan "Tuna" Salad replaces tuna with a blend of soaked almonds and sunflower seeds processed into a sticky, gritty paste that provides a nutty base. Chopped celery and red onion add fresh crunch, while parsley and lemon juice contribute brightness and herbal notes. The salt enhances the overall balance of flavors. This salad is best refrigerated for at least an hour to allow flavors to meld and the texture to set. It can be served as a sandwich filling, a wrap ingredient, or alongside crackers or fresh vegetables for snacks.
Its texture is chunky but cohesive due to the combination of finely processed nuts and seeds with crisp vegetable bits. The soaking step softens the almonds and sunflower seeds, making blending easier and the final texture more appealing.
This plant-based salad is versatile for vegan or vegetarian diets and can be prepared ahead, which allows for convenient meal options or snacks.
When preparing, finely chopping the celery and red onion ensures even distribution and an approachable texture, though coarser bits provide pleasant contrasts. Adjust salt and lemon juice to taste before serving.
Ingredients
- 2 cups almond raw
- 1 cup sunflower seeds raw or roasted
- ½ cup red onion chopped
- 2 cups celery chopped
- ½ cup water
- ⅓ cup parsley packed; fresh
- ¼ cup lemon juice fresh; + 1 tablespoon
- ½ teaspoon salt or to taste
Instructions
- Place the almonds and sunflower seeds in a bowl and soak them for 4 hours.
- Strain the almonds and sunflower seeds in a fine mesh sieve and transfer them to a blender or food processor and process until a thick, gritty paste is formed (it should be sticky). This will require some time, so you may need to stop, stir, and re-start your blender/food processor several times.
- Add the remaining ingredients to the blender/food processor, and process until everything has come together. There will be chunks of celery and onion, so if you prefer a more uniform “salad,” make sure you chop them finely before adding them to the blender.
- Refrigerate the salad for at least an hour before serving. Serve with crackers or veggies, or make it into a sandwich or wrap with your favorite fixings.
Notes
- Plan for at least 4 hours of soaking time for the almonds and sunflower seeds before blending.
- Chop celery and onion finely if a smoother, more uniform salad texture is preferred.
- Refrigerate the salad at least one hour before serving to improve flavor and texture.
- Serve with crackers, fresh vegetables, or use as a sandwich or wrap filling.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4cups
Amount Per Serving
Calories 632 kcal
% Daily Value*
| Calories | 632kcal | 32% |
| Carbohydrates | 28g | 9% |
| Protein | 23g | 46% |
| Fat | 53g | 82% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 20g | 118% |
| Monounsaturated Fat | 25g | 125% |
| Trans Fat | 1g | 50% |
| Sodium | 584mg | 24% |
| Potassium | 871mg | 19% |
| Fiber | 14g | 56% |
| Sugar | 6g | 12% |
| Vitamin A | 653IU | 13% |
| Vitamin C | 16mg | 18% |
| Calcium | 252mg | 25% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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