Vegan Tuna Salad

Vegan Tuna Salad 1Vegan Tuna Salad 2

Here’s a back to school vegan lunch idea that both you and the kids can enjoy. This vegan tuna salad features a star ingredient in the vegan community- chickpeas or garbanzo beans. Apart from these ingredients being a nutrition powerhouse with Vitamins K, B-6, and folate to name a few, it is also a great source of protein and fiber for vegans. Like a non-vegan tuna salad, this can be enjoyed on a bed of greens, over some brown rice, or on some toast as a sandwich – the possibilities are endless.

This “tuna” mix starts with a base of mashed chickpeas. Flavorings such as freshly squeezed lemon juice, vegan mayonnaise, mustard, and a pinch of seaweed flakes (for a “fishy” taste) take this chickpea tuna mix over the top. To be honest, it can probably rival a non-vegan tuna any day. When dealing with your chickpeas, be sure to rinse them under some cold water. Canned products are sometimes high on sodium so rinsing the chickpeas enables you to control the amount of salt that goes into the final product. You can leave your chickpeas with a few chunks for texture, or mash them very finely. Add this to your lunch meal prep and you wouldn’t regret it.

Vegan Tuna Salad 3

Vegan Tuna Salad

Great recipe for back-to-school lunches. Made with chickpeas (garbanzo beans)

Ingredients
  

  • 15.5 oz can of chickpeas
  • 1 tbsp. Vegan Mayonnaise
  • 1 tsp.. Dijon Mustard / Spicy Mustard
  • 1/2 tsp. Lemon Juice (freshly squeezed
  • 1 tbs Maple Syrup (or any vegan sweetener)
  • 1 Clove Garlic (grated or finely minced)
  • Salt and Pepper to taste
  • A healthy handful of spring greens or mixed greens

Instructions
 

  • Drain and rinse the chickpeas under cold water. In a small bowl, mash the chickpeas with the back of a fork to your likeness.
  • Add the vegan mayonnaise, mustard, lemon juice, maple syrup, garlic clove and salt and pepper to taste.  Mix to combine and taste to ensure the seasonings are to your liking.
  • Serve over the salad greens, over brown rice or on sprouted toast.

Notes

Perfect for light not too filling lunch.

 

Jason

Hi, my name is Jason and I am a vegan with a keen interest in plant-based diet and nutrition. This site was set up to help me explore the research, facts, and myths about veganism. Please feel free to contact me if you have any comments, questions or suggestions.

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