Vegan ‘tuna’ salad can be made perfectly plant-based out of chickpeas (also called garbanzo beans) believe it or not.
I know I didn’t, until I tried it and loved it.
Chickpea ‘tuna’ salad is such a simple and delicious recipe that can be enjoyed in numerous ways.
Crackers & tuna, tuna melts, tuna wraps, tuna salad on toast… and the list goes on.
Specifically, I have a recipe for vegan tuna wraps that uses this delicious tuna salad!
A recipe that can then be taken a step further and used in so many other recipes is great to whip up to have and stock in your fridge.
With this recipe, I always go for the chickpeas that are organic.
Another important key to note with the canned garbanzo beans is the salt content, I always compare all of the brands.
(Unfortunately, items with huge labels on the front claiming “Reduced Sodium” aren’t always the best).
The brand below works beautifully for this recipe and is what I used here!
KEY NUTRIENTS
Chickpeas are garbanzo beans, which clearly makes them a bean.
Beans are loaded in healthy nutrients like fiber (which are extremely crucial for our digestion and overall health) and healthy plant-based protein.
They also contain essential micronutrients such as iron, along with some calcium and potassium.
Other main ingredients in this recipe like onions have high amounts of antioxidants.
One example is the sulfur-containing amino acids in the onion that help in detoxification of vital organs (which is the reason our eyes water when we cut them)!
Another ingredient in any tuna recipe is mayonnaise. (I have tested many plant-based mayo brands and recently I tried the Hellmann’s brand below).
It is amazing and it does not contain the harmful effects that non plant-based mayonnaise has.
This mayo is loaded with the good fats- monounsaturated fats and polyunsaturated fats. (That’s because most of its’ base is sunflower oil).
Now that we know how healthy and easy this recipe is…
Let’s get to it.
INGREDIENTS:
– 2 Cans Garbanzo Beans (15.5 oz. each)
– 1 Lime
– 1/4 Red Onion
– 1/4 Cup Cilantro Leaves
– 1 Tbsp. Oil
– 2 Tbsp. Yellow Mustard
– 1/3 Cup Plant-Based Mayonnaise
– 1 Tsp. Salt
– 1/2 Tsp. Pepper
– 1 Tsp. Garlic Powder
– 1 Tsp. Paprika Powder
– 1 Tsp. Old Bay, if available
*Optional ingredients are chopped pickles or relish, while even some finely chopped grapes go well too. Feel free to test try them!
BEGIN THE RECIPE
Begin by draining the canned chickpeas and then place them in a large bowl (where the ingredients will be combined).
*The juice can be used for other recipes, including aquafaba, if interested.
Then, finely dice the 1/4 red onion (usually about 1/4 to a 1/2 of onion, depending on size).
Halve the lime.
Destem the cilantro and roughly chop.
Next, mash the chickpeas. (You can use a potato masher like I do, or a fork- check the consistency below).
After the chickpeas are mashed, the rest is so simple.
Add the ingredients to the chickpeas.
I first add and mix the olive oil, onions, and 1/2 of the lime.
(This allows time for the strong onion taste/smell to settle with the lime juice).
Next, add and mix in the 1/3 cup mayonnaise and 2 tbsp. mustard.
Then, spices can be put into the mixture.
Add to the bowl 1 tsp. salt, 1/2 tsp. pepper, 1 tsp. garlic powder, 1 tsp. paprika powder, and if you have 1 tsp. old bay.
This will start to give it the “tuna salad” feel.
Mix in the cilantro next.
Then, top off the recipe with squeezing the other 1/2 lime.
Stir the mixture to combine all the delicious flavors.
Your vegan ‘tuna’ salad should be coming to life as you are stirring and that completes the recipe!
Lastly, add additional, optional ingredients such as relish, chopped pickles, or chopped grapes, if desired.
*Just be sure to store it in the refrigerator in a sealed container.
Enjoy in your desired way!
Vegan Tuna Salad
Ingredients
- 2 Can Chickpeas 15.5 oz each
- 1 Whole Lime
- 1/3 Cup Red Onion
- 1/4 Cup Cilantro
- 1 Tbsp. Olive Oil
- 2 Tbsp. Yellow Mustard
- 1/3 Cup Vegan Mayonnaise
- 1 Tsp. Salt
- 1/2 Tsp. Pepper
- 1 Tsp. Garlic Powder
- 1 Tsp. Paprika Powder
- 1 Tsp. Old Bay
Optional Ingredients
- 1/4 Cup Pickles
- 1/4 Cup Relish
- 1/4 Cup Grapes
Instructions
Prep
- Drain canned chickpeas. (Keep juice if desired).
- Finely dice red onion.
- Halve the lime.
- Destem cilantro and roughly chop.
Combine
- In a large sized bowl, place drained chickpeas.
- Use a potato masher or fork to mash chickpeas into a chunky, smashed consistency.
- Add olive oil, one half lime, and the red onions.
- Stir to combine to coat mixture in the lime juice and olive oil.
- Add vegan mayonnaise, mustard, salt, pepper, garlic powder, paprika powder, and old bay to the chickpea mixture.
- Stir to combine.
- Add roughly chopped cilantro and the other half of lime.
- If adding optional ingredients, stir in chopped pickles, chopped relish, or chopped grapes.
- Stir to combine.
- Plate and enjoy! (Or store in the fridge.)
Store
- Place chickpea “tuna” salad in a sealable container and store in the refrigerator.