Vegan Tuna
This Vegan Tuna tastes just like a real tuna salad but without the fish! It's quick and easy to make, healthy, and rich in iodine and vitamin B12. Use it in sandwiches, lettuce wraps, or serve with pita chips or crackers.
Servings: 3 people
Calories: 267kcal
Ingredients
- 1 15-ounce can chickpeas drained, and rinsed (or 1 ½ cups cooked)
- ¼ cup finely diced red onion
- ¼ cup finely diced celery
- ¼ cup chopped marinated artichoke hearts (jarred or canned)
- 1 teaspoon capers finely chopped
- 3 tablespoon vegan mayonnaise plus more to taste
- 1 tablespoon nutritional yeast (preferably fortified with vitamin B12)
- 1 teaspoon seaweed seasoning (dulse flakes, kelp granules, or 1 finely chopped nori sheet)
- ½ teaspoon garlic powder
- 1 tablespoon lemon juice plus more to taste
- 1 tablespoon tamari or soy sauce (preferably low sodium)
- 1 ½ teaspoons Dijon mustard
- ¾ teaspoons apple cider vinegar or white vinegar
- Salt and freshly ground black pepper to taste
Instructions
- Optional: Rub the chickpeas between the layers of a kitchen or paper towel to remove the skins.
- Mash chickpeas: Transfer the chickpeas to a large bowl. Mash them with a fork until mostly mashed with some whole chickpeas remaining.
- Combine ingredients: Add the red onion, celery, artichoke hearts, capers, mayonnaise, nutritional yeast, seaweed seasoning, garlic powder, lemon juice, tamari, Dijon, and apple cider vinegar. Mix well to combine.
- Season: Adjust mayonnaise, and lemon juice to taste. Season with salt and pepper.
Video
Notes
- For a creamier vegan tuna salad, rub the chickpeas between layers of a kitchen or paper towel to remove the skins. This lowers the fiber content, but makes the salad smoother in texture.
- Chop the red onion and celery small enough so you got some of each in every bite.
- Soak the red onion for about 15 minutes in cold water to soften the their sharp flavor if you find red onions too pungent.
- Chopped artichoke hearts, capers, seaweed, and nutritional yeast add a sea-like flavor, making this taste just like a real tuna salad! However, you can omit them as needed.
- Storage: Refrigerate in an airtight container for up to 3 days. Or freeze in a freezer-safe container for up to 3 months.
Nutrition
Calories: 267kcal | Carbohydrates: 28g | Protein: 10g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 190mg | Potassium: 368mg | Fiber: 8g | Sugar: 5g | Vitamin A: 273IU | Vitamin C: 8mg | Calcium: 55mg | Iron: 3mg