Chickpea Tuna Salad

OK so I’ll be honest – when I first heard about vegan tuna made from chickpeas, I was super skeptical. Like how could mashed beans possibly taste like fish? But after tweaking this recipe about 10 times, I’ve got something that’ll actually make you do a double take.

This chickpea tuna salad vegan recipe has fooled my non-vegan friends more times than I can count. The texture is spot on and the flavor hits all those nostalgic tuna salad notes you remember. Plus it’s way cheaper than canned tuna and doesn’t smell up your kitchen.

More Recipes ideas

• Beef Stir Fry
• Chickpea Tuna Salad
• Greek Chicken Bowls

Why This Vegan Tuna Actually Works

Here’s what makes this garbanzo tuna magic happen. Chickpeas have this neutral flavor that soaks up whatever you throw at them. When you mash them just right – not too smooth, not too chunky – they get that flaky texture that’s weirdly similar to canned tuna.

The secret sauce is in the seasonings. A little kelp powder (sounds weird but trust me), some lemon juice, and the right combo of spices creates that “from the sea” flavor without any actual fish.

I started making this when I was trying to eat less meat but still wanted my favorite childhood lunch. Now I make it even when I’m not trying to be healthy because it’s just that good.

What Goes Into This Mock Tuna Salad

Main Ingredients:

• 2 cans chickpeas, drained & rinsed (save that liquid for something else!)
• 3 tbsp vegan mayo (or regular mayo if you’re not vegan)
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp kelp powder (find it at health stores or online)
• 1/4 tsp garlic powder
• Salt & pepper to taste

Mix-ins for Texture:

• 2 celery stalks, diced small
• 1/4 red onion, minced
• 2 tbsp capers (these add that briny pop)
• 2 tbsp fresh dill, chopped
• Optional: 1 tbsp nutritional yeast for extra umami

Serving Suggestions:

• Bread for sandwiches
• Crackers for snacking
• Lettuce cups for low-carb option
• Stuffed in tomatoes or avocados

How to Make Chickpea Tuna Salad

Step 1: Prep Your Chickpeas Drain and rinse chickpeas really well. Pat them dry with paper towels – this helps get rid of that canned taste. Put them in a large bowl.

Step 2: Mash (But Not Too Much) Use a fork or potato masher to break up the chickpeas. You want some chunks left – don’t go crazy here. Think flaky tuna texture, not hummus smooth.

Step 3: Mix the Dressing In a small bowl, whisk together mayo, lemon juice, mustard, kelp powder, and garlic powder. Taste it – this is your flavor base so adjust if needed.

Step 4: Combine Everything Pour dressing over chickpeas and mix gently. Add celery, onion, capers, and dill. Season with salt and pepper. Let it sit for about 10 minutes so flavors can meld.

Step 5: Taste & Adjust This is key – taste and tweak. Need more lemon? Add it. Want it saltier? Go for it. The beauty of this tuna and chickpea salad is you can make it exactly how you like it.

Pro Tips for the Best Vegan Chickpea Tuna

Don’t skip the kelp powder. I know it sounds bougie but it’s what gives that ocean-y flavor. If you absolutely can’t find it, try a tiny bit of soy sauce instead.

Let it chill. This chickpea tuna salad tastes way better after sitting in the fridge for an hour. The flavors marry together and it gets that perfect sandwich consistency.

Texture matters. Some people like it chunky, others prefer it smoother. Play around until you find your sweet spot. I like mine with some bigger pieces for that authentic tuna feel.

Fresh herbs make a difference. Dried dill works in a pinch but fresh herbs really elevate this mock tuna salad.

Nutritional Benefits of This Chickpea Tuna

Per serving (approximate):

• Calories: 180
• Protein: 8g
• Fiber: 6g
• Fat: 8g
• Carbs: 20g

Chickpeas are protein powerhouses compared to regular tuna salad that’s loaded with mayo. You get plant-based protein, tons of fiber, and none of the mercury concerns. Plus it’s way more budget-friendly.

Storage Make-Ahead Tips

This vegan tuna keeps in the fridge for about 4-5 days. Store it in an airtight container and give it a stir before using since the mayo can separate a bit.

I usually make a double batch on Sunday for easy lunches all week. It’s perfect for meal prep because the flavors actually get better over time.

Ways to Serve Your Chickpea Tuna Salad

Classic Sandwich: Pile it high on your favorite bread with lettuce and tomato. I love it on sourdough or everything bagels.

Stuffed Avocados: Scoop out some avocado and fill with this tuna chickpea salad. Instagram-worthy and delicious.

Crackers & Chips: Great for parties or quick snacks. Serve with pita chips or veggie crackers.

Salad Topper: Add a scoop to your green salad for extra protein and flavor.

Wrap It Up: Makes an amazing wrap with spinach, tomatoes, and sprouts.

Frequently Asked Questions

Do chickpeas and tuna go together? While this recipe is vegan and doesn’t contain actual tuna, the flavors work amazingly well together. The chickpeas provide the protein and texture while the seasonings create that familiar tuna salad taste.

Is it okay to eat chickpea salad everyday? Absolutely! Chickpeas are super nutritious – packed with protein, fiber, and nutrients. This is way healthier than regular tuna salad since there’s no mercury and less processed ingredients.

What does Martha Stewart put in her tuna salad? Martha’s known for adding capers and fresh herbs to her tuna salad – which is exactly what makes this chickpea version so good! The capers add that briny flavor that really makes it taste authentic.

What can I mix with tuna besides mayonnaise? In this vegan version, you can use avocado, tahini, or even cashew cream instead of mayo. Greek yogurt works too if you’re not strictly vegan. Each gives a different texture and flavor.

Do hummus and tuna go together? While hummus and tuna might sound weird, this chickpea-based “tuna” shares similar flavors with hummus since they’re both chickpea-based. The difference is in the texture and seasonings.

Variations to Try

Once you nail the basic chickpea tuna salad vegan recipe, experiment with these:

Mediterranean Style: Add sun-dried tomatoes, olives, and oregano Spicy Version: Mix in sriracha or diced jalapeños
Curry Twist: Add curry powder and golden raisins Everything Bagel: Toss in everything bagel seasoning Protein Boost: Mix in hemp seeds or chopped hard-boiled eggs (if not vegan)

Why This Mock Tuna Salad Works for Everyone

Look, I’m not gonna pretend this tastes exactly like tuna salad made with fish. But it’s pretty darn close and way better for you. My meat-eating husband actually requests this now, which says something.

It’s perfect for anyone trying to eat more plants, save money, or just wants a healthier lunch option. Plus you can make it in 5 minutes with ingredients you probably already have.

Remember, I’m a health coach, not a medical professional. The information shared here is for educational purposes based on my experience and research. Always consult your doctor or a registered dietitian for personalized medical or dietary advice.

Ready to try this chickpea tuna salad? Let me know in the comments how you customize yours! And if you’re looking for more plant-based protein ideas, check out my [Lentil Power Bowls] and [Quinoa Black Bean Salad] recipes.

Save this recipe and share it with anyone who needs a healthy lunch upgrade. Trust me, they’ll be shocked at how good chickpeas can taste!