Vegan Chickpea “Tuna” Salad

 

vegan chickpea salad

If you like tuna salad, you will LOVE my vegan chickpea “tuna” salad. This is a healthy, simple, and quick salad that is even better than the original.

I never ate tuna salad growing up. When I started transitioning to a real food diet in college, I would bring a container with couscous, tuna, feta and spinach to class. That was the closest I came to eating tuna salad. So it’s funny that I love the plant-based version of a dish you couldn’t pay me to eat when I was a kid 😉

Mashed chickpeas are a great replacement for tuna. They are high in fiber and protein without the high mercury levels found in tuna. I also add in raw sunflower seeds for texture and more nutrition. Raw sunflower seeds are a good source of vitamin E and selenium – powerful antioxidants that fight cell damage. These little seeds also contain the good fats: monounsaturated and polyunsaturated fats. Unsaturated fats assist in raising HDL (good) cholesterol levels.

Most tuna salads are made with mayonnaise. I use a vegan mayo from Trader Joe’s that tastes identical.  Just Mayo is a great eggless mayo I’ve seen at many grocery stores. Here is another great option to order online: Really Not Dairy – Original Mayo. To round it out, the celery, red onion, and lemon juice give the salad it’s traditional flavor and crunch.

VEGAN CHICKPEA tuna salad

I make this recipe on a Sunday and it keeps covered in the fridge all week. Spoon it onto your favorite whole grain bread or top it on some greens like spinach. You can see how I serve it up by clicking on the video below!

Vegan Chickpea Tuna Salad Video

 

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Vegan Chickpea "Tuna" Salad
A healthier and plant based recipe that is even better than the original. There are only 6 ingredients my vegan chickpea "tuna" salad, and everything is made in one bowl! 
VEGAN CHICKPEA tuna salad
Courses Lunch
Prep Time 10 minutes
Servings
servings
Ingredients
Courses Lunch
Prep Time 10 minutes
Servings
servings
Ingredients
VEGAN CHICKPEA tuna salad
Instructions
  1. Put the chickpeas into a large mixing bowl, and mash with a potato masher or fork. Mash until most chickpeas are broken up but still have some texture.
  2. Add the vegan mayo to the chickpeas and mix to combine.
  3. Dice the celery and onion.
  4. Add the celery, onion, sunflower seeds, juice from 1 lemon, and salt and pepper to chickpeas. Stir to combine.
  5. When ready to eat, grab 2 slices of bread and spoon on desired amount chickpea salad.
  6. Optional toppings include lettuce, spinach, tomato, cucumber, or avocado.
  7. Eat and enjoy!
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