5 from 12 votes
Vegan “Tuna” Salad
This Vegan "Tuna" Salad uses soaked almonds and sunflower seeds blended into a thick, gritty paste to mimic the texture of traditional tuna. Combined with chopped celery, red onion, fresh parsley, and lemon juice, it offers a refreshing plant-based alternative with crunchy bits and tangy flavor. The salad requires soaking time to soften nuts and seeds before blending, making it a suitable option for preparing ahead and refrigerating before serving.
Prep Time
15 mins
Total Time
15 mins
Servings:
4
cups
Calories:
632 kcal
Course:
Side Dish, Main Course, Condiments
Cuisine:
American
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 cups
Amount Per Serving
Calories 632
% 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.