Vegan chickpea "tuna" salad sandwich recipe
Satisfy your craving for a classic tuna salad sandwich with this vegan chickpea "tuna" salad recipe. Using mashed chickpeas, vegan mayonnaise, and a blend of herbs and spices, this vegan chickpea "tuna" salad is flavorful, protein-packed, and perfect for sandwiches or as a topping for salads. This easy recipe requires just a few simple ingredients and minimal prep work, making it perfect for cooks of all levels. Enjoy this vegan chickpea "tuna" salad on your favorite bread, or use it as a topping for a hearty and satisfying salad.
Ingredients
- 1 can (14 oz chickpeas (garbanzo beans), drained and rinsed)
- juice of 1/2 lemon + some zest if you like
- 1/4 – 1/3 cup of vegan mayo (or 3 – 4 tablespoons hummus or white bean hummus + 2 – 3 tablespoons water)
- 1/4 cup celery (about 2 small stalks, leaves ok too, chopped)
- 1/4 cup red onion (about 1/2 small, chopped)
- 1/4 – 1/2 teaspoon garlic powder
- himalayan salt & cracked pepper (to taste)
- dash of cayenne (optional)
Other optional ingredients:
- crushed nori sheets or dulse (seaweed)
- 1 tablespoon chia seeds or hemp hearts for some omega 3 & 6
- sweet or dill pickle relish
To Serve
- 6 slices whole grain (sprouted whole grain flourless or artisan bread, to serve)
- leafy greens (to serve)
- nori sheets (to serve (optional))
- pickles (optional)
Instructions
- Mash chickpeas: Drain and rinse chickpeas, place in medium size bowl and roughly mash about 3/4 of the chickpeas with the back of a fork or potato masher, until desired consistency.
- Assemble salad: Add the rest of the ingredients and mix well, adding any extra ingredients you like. Alternatively, you can use a food processor starting with the beans, pulse a few times, add remaining ingredients pulsing again a few times until desired consistency.
- Serve chilled or at room temperature.
Ways to serve:
- Serve on bread of choice, along with some leafy greens and the optional 1/4 sheet of nori.
- You can also serve on bibb or romaine lettuce like a wrap, instead of using bread, for a gluten-free meal like shown below.
- Try serving with sliced fresh scoopable veggies like cucumber, red bell peppers, zucchini, etc.
- Lastly, pair with your favorite crackers.
- Salad serves 3 generously.
Store: Leftovers in an airtight container in the refrigerator for up to 5 – 6 days. Stir before serving.
Notes
1- If using store bought hummus that is thick, take a couple heaping tablespoons of the hummus in a small bowl and add 1 tablespoon water at a time to thin to desired consistency making for a really nice, creamy binder. And if using the hummus recipe link in the ingredient list, omit the cumin.
2- The chickpea of the sea salad is great on leafy greens as a wrap (pictured below). Cool and crunchy!
3- Nutrition facts is for the salad only (bread not included). Using the right bread may add another 10 grams of protein. Not too bad for a vegan sandwich!
Nutrition Facts
Total Fat: 3.6g / Saturated Fat: 0.4g / Cholesterol: 0mg / Sodium: 250.9mg / Total Carbohydrate: 24.3g / Dietary Fiber: 6.9g / Sugars: 4.5g / Protein: 7.6g