Pin 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 this recipe delivers satisfying taste without compromise.
I first made this chickpea tuna salad for a picnic when seeking a protein-packed yet fresh dish. The balance of seaweed and lemon gives it an ocean-inspired flavor that reminds me of summer lunches outdoors.
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Ingredients
- Chickpeas: 2 cups (1 can 400 g) drained and rinsed
- Seaweed flakes (such as dulse or nori): 2 tablespoons crumbled
- Celery stalk: 1 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
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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 vegetables & seaweed:
- Add the seaweed flakes celery red onion pickle and parsley (if using). Mix well.
- Prepare 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.
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Our family often enjoys this salad at gatherings served on whole grain bread with crunchy veggies on the side for a wholesome lunch that everyone can enjoy.
Required Tools
To make this salad you will need a large mixing bowl a potato masher or fork a small bowl a knife and cutting board plus a spoon or spatula for mixing.
Allergen Information
Contains soy (if using soy-based vegan mayonnaise) and mustard. May contain gluten if served on regular bread. Always double-check labels to avoid hidden allergens.
Nutritional Information (per serving)
Each serving provides about 180 calories 7 g total fat 23 g carbohydrates and 7 g protein making it both nourishing and satisfying.
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Pin Enjoy this chickpea tuna salad on your favorite bread or over crisp greens for a simple refreshing meal that's sure to please everyone.
Recipe Questions
- → What gives the salad its ocean flavor?
Seaweed flakes such as dulse or nori add a natural ocean-like taste that complements the chickpeas perfectly.
- → Can I make this salad ahead of time?
Yes, it can be refrigerated for up to 3 days, allowing flavors to meld while maintaining freshness.
- → What substitutes work for vegan mayonnaise in the dressing?
Greek yogurt can be used as a creamy alternative for a non-vegan version, adding tanginess to the dressing.
- → How do I add extra crunch or color to the mash?
Incorporating diced bell pepper or grated carrot offers vibrant color and a crunchy texture boost.
- → Is the mash suitable for specific dietary needs?
Yes, it's vegan, dairy-free, and nut-free, making it friendly for a variety of dietary preferences.
- → What tools are needed to prepare this dish?
A large mixing bowl and potato masher or fork for mashing, plus a small bowl for the dressing, knife, and cutting board for chopping.
