Vegan no tuna salad recipe with mashed chickpea, creamy avocado instead of mayo, scallions and lime. Protein loaded, quick and easy to make for a simple, nutritious impromptu lunch, this “chickpea of the sea” is the very best!
Chickpea No Tuna Salad
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. A wonderful source of nutrition, delicious, quick and easy to make, stores well in the refrigerator for a few of days.
what is mock tuna salad ?
A sustainable creamy salad using mashed chickpeas / garbanzo beans instead of fish, flavored with capers and a pinch of dulse flakes to replicate a clean seafood flavor. 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. If you prefer you can use it in a wrap, lunch bowl and even as a dip to 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 / tartine with some red pomegranate seeds. Depending on what’s in season you can get creative and mix in some cherry tomatoes in the summer, crispy tofu, smoked tempeh, walnuts, sunflowers seeds, almonds, hemp seeds, everything bagel seasoning or even crumble up some nori on top for a deeper seafood flavor.
Storage + Substitutions..
- What can I use instead of chickpeas? – If you aren’t quite as fond of chickpeas as I am, you can replace them with Italian cannellini beans or northern beans. Whichever you choose just make sure to mash them with a rustic texture, we aren’t trying to make a smoothie after all 😉
- Avocado – It can be swapped with your favorite vegan mayo to serve as a binder, just like in the traditional sandwich. Alternatively a couple of tablespoon of tahini and a little dijon will also do the trick.
- Storage – This salad keeps well in the refrigerator for 3+ days. Since we are working with avocado it’s important to layer a few thin slices of lemon or lime over the top to prevent oxidation and browning. Store in lidded air tight containers.
Why you’ll love it…
100% wfpb vegan
avocado baby
no cholesterol, no processed junk
easy & fast: 10 minutes tops!
healthy & delicious
no cook, oil-free
fish-free!
how to make vegan tuna salad
P.S. If you make this recipe please let us know in the comments below, snap a photo and tag it with #VeggieSociety on Instagram, it always makes my day ~ Florentina Xo’s
Vegan Chickpea Tuna Salad with Avocado
Vegan “ no tuna " salad recipe with mashed chickpeas, creamy avocado, scallions and lime. No mayo ever! "Chickpea of the sea"
Servings 4 people
Calories 182kcal
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
- The dulse / kelp flakes are only necessary If you are after a deep oceany seafood like flavor.
- To keep the avocado from oxidizing and turning brown make sure to store any leftovers in lidded containers layered with thin slices of lime or lemon on top.
Nutrition
Calories: 182kcal | Carbohydrates: 21g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Sodium: 310mg | Potassium: 431mg | Fiber: 8g | Sugar: 1g | Vitamin A: 305IU | Vitamin C: 19.7mg | Calcium: 49mg | Iron: 1.7mg
Environmental Information
Spiced Chickpea Stew
Balsamic Cranberry sauce
Roasted Sweet Potatoes
$9.99/year. No ads.
