A fan favorite, this vegan chickpea tuna salad is super easy to make and it bursts with flavor. The creaminess from the chickpeas and mayo and the tang from the mustard and capers will keep you coming for more. For added sea flavors, just add crushed nori strips. Tuna sandwiches were a childhood favorite of mine, so finding a veg friendly option was key. I make a whole bowl of this and can have a quick lunch option throughout the week with variety!
Chickpeas are incredibly versatile and can often be used as a meat substitute in your meals, such as the ground "beef" in your chilis and tacos. But it also makes a fantastic replacement for tuna. Also known as garbanzo, this legume is high in fiber, protein, and iron. One cup of chickpeas equates to a whopping 36 grams of protein!
This dish includes a few ingredients that enhance the flavor including red onion and carrots. But what really take this dish to the next level is the yellow mustard and capers. Each has a very unique flavor. The mustard brings elements of salty, sour, and sweet. The capers - tangy, briney, and hints of lemon.
Choose how you'd like to enjoy this salad!
You can eat is as a:
Sandwich - select your favorite kind of bread but I highly recommend sourdough due to its chewy inside texture and crispy crust. Toast slightly, spread the salad over it and bon appetit!
Salad - Using an ice cream scooper, place a serving of chickpea tuna over your dark leafy green salad - add some sliced cherry tomatoes and you have a quick and complete salad to go.
Lettuce Wraps - Combine a sandwich and salad all into one. Using collard greens, scoop some chickpea tuna on top, roll into a wrap (tuck edges in) and you have yourself a super fun and healthy lunch.
1 15.5 oz can of chickpea
⅔ cup-1 cup Vegan Mayonnaise
⅛ cup Yellow Mustard
¼ cup Capers
½ cup Chopped Red Onion
½ cup Chopped Carrot
½ tsp Garlic Powder
¼ tsp Himalayan Salt
Optional: Crushed Nori Sheets (if you'd like to add sea flavors)
Option #1 for a more chunky texture:
Drain and rinse chickpeas in a coriander.
Place in a medium size bowl and mash the chickpeas to a chunky texture. You can do this using a masher or a fork - whichever is accessible to you.
Add the remaining ingredients and mix thoroughly, making sure the vegan mayo coats everything.
Option #2 for a more smooth texture:
In a medium processor, place all ingredients in except for the mayonaise. Pulse a few times until you reach the desired texture that you want.
Transfer mixture into a medium size bowl and add the vegan mayo, ensuring to coat the mixture entirely
Serve on your bread of preference, a lettuce wrap, or place on top of a salad! Enjoy!