Chickpea ‘Tuna’ Salad

Looking for a delicious and nutritious lunch option that’s packed with flavor and plant-based protein? Look no further than this irresistible chickpea tuna salad! Bursting with vibrant colors, bold flavors, and wholesome ingredients, this recipe is sure to become a favorite in your lunch rotation.

Why Chickpea Tuna Salad?

Chickpea tuna salad offers a creative twist on the classic tuna salad, providing a satisfying and healthy alternative that’s perfect for vegans, vegetarians, or anyone looking to incorporate more plant-based meals into their diet. By replacing traditional tuna with chickpeas, we not only elevate the nutritional profile but also create a dish that’s equally delicious and versatile.

Ingredients:

Chickpeas: I prefer using low-sodium canned chickpeas so we can include some of the liquid (aquafaba) in the salad without adding too much extra salt. If you have the time, you can also cook chickpeas from dry, making sure to reserve some of the cooking liquid before draining.

Yogurt: I opt for Greek yogurt instead of mayo for a healthier alternative that offers a wonderful tangy flavor. It’s incredibly creamy and provides excellent health benefits, including probiotics and protein.

Onions & Celery: The highlight of cold salads is the crisp texture of the vegetables contrasting with the creamy base and the smooth mashed chickpeas. I love using shallots for their mild onion flavor, but feel free to use any type of onion you have available.

Tahini: This sesame seed butter, paired with yogurt, acts as an emulsifier and a mayo substitute. Its rich, earthy flavor enhances the dressing, especially when combined with lemon and mustard. I also enjoy adding a touch of Mediterranean flair to my recipes whenever i can.

Flavoring: Lemon zest and juice, Dijon mustard, salt, pepper, and fresh dill elevate the flavor of this chickpea salad. Feel free to substitute lime for the citrus, use your favorite herbs, or try different types of mustard to create a unique taste.

For serving: You can serve this on pita bread, flatbread, or dinner rolls, or keep it light and serve it in a lettuce wrap or over a fresh spring mix as a salad.

How to make Chickpea ‘Tune’ Salad?

1. Place the rinsed chickpeas in a bowl with the reserved liquid.

   

2. After mashing them with a potato masher, add the diced celery and diced shallots, folding them together to combine.

   

3. Pour in the dressing made of tahini, lemon, yogurt, mustard, and seasonings.

   


4. Add the dill and mix everything together until combined.

   

Popular Substitutions:

1. Making this chickpea tuna salad vegan is simple. Instead of Greek yogurt, use a dairy-free alternative like almond yogurt, or opt for tahini or even a bit of oil for creaminess.
2. Add capers or pickles. Because we’re trying to emulate that fishy salty taste of tuna, capers or even pickles work so well in this recipe.
3. Add more vegetables. Choose crunchy additions, such as chopped red peppers, broccoli, or shredded carrots.
4. Mash avocado into the mix. When mashing the chickpeas, include avocado for a healthy addition.
5. Substitute the mustard. Instead of Dijon mustard, swap it out for spicy mustard or skip it altogether and use a dill relish for a sour bite to this chickpea salad.
6. Spice it up. Add a spicy seasoning like red pepper flakes or cayenne to kick up the heat. Chopped fresh or pickled jalapenos or hot sauce would be pretty tasty, too.