Avocado Chickpea Salad (No Tuna)
If you are just making the switch to a plant based lifestyle or are already vegan, this hearty and delicious recipe is not to be missed. It’s oil-free, whole food plant based + Plantricious compliant and so good for you. A wonderful source of nutrition, clean protein, quick and easy to make and keeps well in the fridge for a few days.
What is mock tuna salad ?
A sustainable creamy salad that makes use of mashed chickpeas/ garbanzo beans instead of fish. It’s flavored with brined capers and pulse flakes to replicate a clean seafood flavor.
There’s absolutely no mayo involved in this recipe, instead we are using creamy luscious California avocados. Think of it like making a really awesome avocado toast on a nice slice of your favorite whole grain bread. You can use it in a wrap, lunch bowl and even as a dip t o scoop up with your favorite crackers or crunchy veggies like bell peppers, cucumbers and radishes.
Since ‘Tis the season to be jolly, I sprinkled my open-faced sandwich aka Tartine with a few red pomegranate seeds. Depending on what’s in season you can get creative with a mix of cherry tomatoes in the summer, crispy tofu, smoked tempeh, walnuts, sunflower seeds, hemp seeds, everything bagel seasoning or crumble up some toasted nori on top for a deeper seafood flavor.
Storage + Substitutions
- What can I use instead of chickpeas? -Italian cannellini beans or great norther beans make great swaps. Whichever you end up using make sure to mash them to a rustic texture not puree.
- Avocado – It can be swapped with your favorite vegan mayo to serve as a binder, just like in the traditional tuna sandwich. Alternatively a couple of tablespoons of tahini and a little dijon will also do the trick in a pinch.
- Storage – This salad keeps well in the refrigerator in lidded airtight containers for 3+ days. Since it contains avocado you’ll want to layer a few thin slices of lemon or lime over the top to prevent oxidation and browning.
Why you’ll love it
- WFPV vegan
- Avocado
- No cholesterol, no processed ingredients
- No cook, easy + fast: 10 minutes tops!
- Healthy, delicious
- Oil-free & fish-free.
how to make vegan no tuna salad
Avocado Chickpea Salad (No Tuna)
Ingredients
- 15 oz canned chickpeas
- 1 avocado - extra large
- 1 scallion - chopped
- 1/4 cup cilantro - roughly chopped
- 1 lime - juiced
- 1/2 red chili pepper - chopped (to taste)
- 2 tbsp fresh onion chives - snipped
- 1 pinch sea salt - more or less to your taste
- 2 tbsp pomegranate seeds or cherry tomatoes - for garnish (optional)
- 2 tsp capers (optional)
- 1.5 tsp dulse / kelp flakes or seaweed (optional)
Instructions
- Drain the chickpeas and reserve some of the water.15 oz canned chickpeas
- In the bowl of a small food processor chop the chickpeas with a little bit of the reserved water if needed until a rustic texture is achieved. Keep in mind that you don’t want a smoothie, so use the pulse button when doing this. Alternatively you can use a potato masher or the back of a fork to achieve this texture.15 oz canned chickpeas
- Transfer to a medium mixing bowl together with the scallions, lime juice, chili pepper and cilantro. Give it a good stir.1 scallion, 1 lime, 1/2 red chili pepper, 1/4 cup cilantro
- Slice the avocado in half, discard the pit and carefully scoop the flesh out. Add it to the bowl with the chickpeas and season with the sea salt. Combine well. Taste and add more lime juice or sea salt to your taste. Stir in the capers and dulse flakes if using.1 avocado, 2 tsp capers, 1.5 tsp dulse / kelp flakes or seaweed, 1 pinch sea salt
- Serve as a dip or make a faux tuna salad sandwich with your favorite whole-grain bread and fresh herbs.2 tbsp fresh onion chives, 2 tbsp pomegranate seeds or cherry tomatoes
Notes
-
Storage + Substitutions
- What can I use instead of chickpeas? -Italian cannellini beans or great norther beans make great swaps. Whichever you end up using make sure to mash them to a rustic texture not puree.
- Avocado - It can be swapped with your favorite vegan mayo to serve as a binder, just like in the traditional tuna sandwich. Alternatively a couple of tablespoons of tahini and a little dijon will also do the trick in a pinch.
- Storage - This salad keeps well in the refrigerator in lidded airtight containers for 3+ days. Since it contains avocado you'll want to layer a few thin slices of lemon or lime over the top to prevent oxidation and browning.
Nutrition
Environmental Information
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