Save to Pinterest A vibrant, plant-based twist on classic tuna salad, featuring mashed chickpeas and a touch of seaweed for an authentic ocean flavor. Perfect for sandwiches, wraps, or salads.
I first tried this chickpea tuna salad at a vegan potluck and was amazed at how close it tasted to the traditional version. The seaweed adds such a convincing seafood note that everyone in my family keeps asking for it, even the non-vegans.
Ingredients
- Chickpeas: 2 cups (1 can, 400 g), drained and rinsed
- Seaweed flakes: 2 tablespoons (dulse or nori), crumbled
- Celery: 1 stalk, finely diced
- Red onion: 1/4 small, finely diced
- Dill pickle: 1 small, finely diced
- Fresh parsley: 2 tablespoons, chopped (optional)
- Vegan mayonnaise: 3 tablespoons
- Dijon mustard: 1 tablespoon
- Lemon juice: 1 tablespoon
- Capers: 1 teaspoon, drained and chopped
- Garlic powder: 1/2 teaspoon
- Salt: 1/2 teaspoon (adjust to taste)
- Black pepper: 1/4 teaspoon
Instructions
- Mash Chickpeas:
- In a large mixing bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still a bit chunky.
- Add Veggies and Seaweed:
- Add the seaweed flakes, celery, red onion, pickle, and parsley (if using). Mix well.
- Make Dressing:
- In a small bowl, whisk together the vegan mayonnaise, Dijon mustard, lemon juice, chopped capers, garlic powder, salt, and black pepper until smooth.
- Combine:
- Add the dressing to the chickpea mixture and stir until everything is well combined. Adjust seasoning to taste.
- Serve:
- Serve immediately on sandwiches, wraps, or over salad greens, or refrigerate for up to 3 days.
Save to Pinterest This salad has become a staple in our lunch rotation, especially on busy weekdays when everyone wants something filling yet light. My daughter loves it in a wrap with extra pickles for school lunch.
Required Tools
Large mixing bowl, potato masher or fork, small bowl, knife and cutting board, spoon or spatula.
Allergen Information
Contains soy (if using soy-based vegan mayonnaise), mustard. May contain gluten if served on regular bread. Always check seaweed packaging for cross-contamination.
Nutritional Information
Each serving has about 180 calories, 7 g total fat, 23 g carbohydrates, and 7 g protein.
Save to Pinterest Enjoy this chickpea tuna salad fresh or chilled. It makes a fantastic make-ahead lunch or picnic dish.
Answers to Recipe Questions
- → What does the seaweed add to the salad?
Seaweed flakes provide a subtle ocean-like flavor, enhancing the salad's depth and giving a natural seafood essence without actual fish.
- → Can I use fresh herbs instead of dried parsley?
Fresh parsley adds a vibrant, bright note to the salad, perfectly complementing the creamy chickpeas and tangy dressing.
- → How should the chickpeas be prepared for best texture?
Mash the chickpeas until mostly broken but still chunky for a satisfying texture that holds well in sandwiches or wraps.
- → Is it possible to adjust the dressing for different tastes?
Yes, the dressing can be adjusted by varying lemon juice, mustard, or adding smoked paprika for a smoky depth.
- → How can this salad be served at its best?
Serve chilled on whole grain bread, lettuce wraps, or over fresh greens for a quick, flavorful meal or snack.