On those warm, sunny days when you crave something light and invigorating, this Refreshing Chickpea Tuna Salad is your answer. This delightful blend offers a satisfying mix of textures and flavors, combining the hearty goodness of chickpeas and tuna with crisp veggies. Perfect for a quick lunch or a healthy snack, it’s both nourishing and delicious. Let’s get started and bring a bit of zest to your meal!
Steps
- Drain and rinse the canned chickpeas, then place them in a large bowl. Mash them using a potato masher or fork until mostly smooth, leaving some texture. If using a food processor, pulse carefully to avoid over-processing.
- Finely chop the nori sheets or use kelp granules if you prefer, and add them to the mashed chickpeas. Incorporate dill pickle relish, lemon juice, diced celery, red onion, vegan mayonnaise, salt, and pepper. Optionally, add chopped pepperoncinis and capers for extra flavor.
- Mix all the ingredients together thoroughly, adjusting salt and pepper to taste. You can serve the salad immediately or refrigerate it for at least 30 minutes to enhance the flavors.
- Enjoy the chickpea tuna salad on sandwiches, with crackers, or as a topping for salads. For a warm option, make vegan tuna melts by pan-frying it with vegan cheese between slices of buttered bread. Store leftovers in an airtight container in the refrigerator for up to four days.
Ingredients
- 2 (15-ounce) cans chickpeas, drained and rinsed
- 1 sheet nori, finely chopped (optional) or 1 teaspoon kelp granules
- 4 tablespoons dill pickle relish
- 2 tablespoons fresh lemon juice
- 1 rib of celery, diced small
- 2 tablespoons diced small red onion or chives/green onions
- 1/2 cup vegan mayonnaise
- 1/2 to 1 teaspoon salt or soy sauce, to taste
- A few shakes of black pepper
- Optional: 2 tablespoons chopped pepperoncinis
- Optional: 1 teaspoon chopped capers
Nutritional Values
Calories: 1602kcal | Carbohydrates: 162g | Protein: 48g | Fat: 84g | Saturated Fat: 12g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 6g | Sodium: 2526mg | Potassium: 1644mg | Fiber: 42g | Sugar: 24g | Vitamin A: 414IU | Vitamin C: 24mg | Calcium: 270mg | Iron: 18mg
FAQ
- Can I use dry chickpeas instead of canned ones?
- Yes, you can use dried chickpeas if you prefer. Soak 1½ cups of dry chickpeas overnight, then boil them until soft. This will enhance the flavor of your salad.
- Is it possible to mash chickpeas using a blender or food processor?
- Yes, you can use a blender or food processor, but be careful not to over-process them. You want the chickpeas to retain some texture and not become a paste.
- What are some serving suggestions for chickpea tuna salad?
- This salad is perfect for sandwiches or wraps. You can also enjoy it with crackers, on a leafy green salad, or in a vegan tuna melt with cheese. It pairs well with side dishes like vegan broccoli salad or fruit salad.
- How long can I store chickpea tuna salad?
- Store the salad in an airtight container in the refrigerator for up to 4 days. Freezing is not recommended, as the salad may become watery after thawing.
- Can I modify the recipe to make it mayo-free?
- Yes, you can substitute vegan mayo with mashed avocado or plain vegan yogurt for a mayo-free version.
- How can I add more flavor to the salad?
- For added flavor, consider including fresh herbs like dill or parsley, adding sweet elements like grapes or apples, or incorporating crunchy nuts such as walnuts or pecans. For a briny taste, try mixing in olives, capers, or pepperoncini peppers.
Tips
- Avoid Over-Mashing the Chickpeas: When mashing the chickpeas, aim for a mostly creamy consistency while leaving some texture. You can use a potato masher or fork, but if you prefer using a food processor, be cautious not to over-blend, as this can result in a paste-like texture.
- Chill for Enhanced Flavor: Although you can enjoy the salad immediately, allowing it to chill in the refrigerator for at least 30 minutes can help the flavors meld together, providing a more satisfying taste experience.
- Customize to Your Taste: Feel free to customize the salad by adding or omitting ingredients. For example, you can leave out the nori or kelp for a non-fishy flavor, or include additional briny veggies like capers and pepperoncinis for an extra kick.
- Experiment with Mayo Alternatives: If you prefer a mayo-free version, try substituting the vegan mayo with mashed avocado or plain vegan yogurt for a different flavor profile and creamy texture.
Equipment
- Food Processor (optional for mashing chickpeas)
- Kitchen Scissors (for chopping nori sheets)
- Potato Masher (if you prefer not to use a food processor)
- Large Mixing Bowl
