Ocean's Whisper: Chickpea 'Tuna' Salad offers all the bright, briny flavors of a classic tuna salad—without any seafood. Perfect for vegans, vegetarians, or anyone looking to incorporate more plant-based meals into their diet. This protein-packed salad combines mashed chickpeas with the tangy taste of lemon, capers, and fresh herbs for a delicious lunch or light dinner that feels like a sea breeze.
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Key Information:
- Preparation time: 15 minutes
- Cooking time: N/A
- Total time: 15 minutes
- Number of servings: 4
- Serving size: About 1 cup (240g)
Nutritional Information (Per Serving):
- Calories: 220 kcal
- Protein: 10g
- Carbohydrates: 30g
- Fat: 7g
- Fiber: 8g
- Sodium: 350mg
Ingredients:
- 1 can
(400g/14oz) chickpeas, drained and rinsed
- 2
tablespoons (30ml) vegan mayonnaise or plain Greek yogurt
- 1
tablespoon (15ml) Dijon mustard
- 1
tablespoon (15ml) olive oil
- 1
tablespoon (15ml) fresh lemon juice
- 1 teaspoon
lemon zest
- 1
tablespoon (15g) capers, drained and chopped
- 1 small
red onion (50g), finely diced
- 2 stalks
celery (50g), finely chopped
- 1
tablespoon (4g) fresh dill, chopped
- 1
tablespoon (4g) fresh parsley, chopped
- ¼ teaspoon
salt
- ¼ teaspoon
black pepper
- Optional:
1 sheet nori, torn into small pieces for extra "sea" flavor
Method of Preparation:
- Mash the chickpeas: In a large mixing bowl, add the drained chickpeas. Using a fork or potato masher, mash them until they reach a chunky texture, leaving some whole for extra texture.
- Mix the dressing: In a small bowl, whisk together the vegan mayonnaise (or yogurt), Dijon mustard, olive oil, lemon juice, and lemon zest until smooth.
- Add the flavor boosters: Stir in the chopped capers, red onion, celery, fresh dill, parsley, salt, and pepper to the mashed chickpeas.
- Combine everything: Pour the dressing over the chickpea mixture and gently fold it in until everything is well coated.
- Add a sea breeze (optional): If you want to enhance the ocean-like flavor, mix in torn nori pieces.
- Chill and serve: For best results, refrigerate for 10-15 minutes to let the flavors meld. Serve on a bed of leafy greens, in sandwiches, or as a topping for crackers.
Culinary Tips for Success:
- Texture matters: Don’t over-mash the
chickpeas! Leaving some chickpeas whole gives the salad a more satisfying
texture.
- Freshness is key: Use freshly squeezed lemon
juice and fresh herbs for the brightest flavors.
- Go easy on the salt: Capers and nori add a
salty briny note, so taste before adding extra salt.
- Add crunch: Feel free to add chopped cucumbers
or bell peppers for extra crunch and freshness.
- Customize the creaminess: Adjust the amount of
vegan mayo or yogurt to achieve your desired level of creaminess.
Culinary Tips for Success:
- Texture matters: Don’t over-mash the chickpeas! Leaving some chickpeas whole gives the salad a more satisfying texture.
- Freshness is key: Use freshly squeezed lemon juice and fresh herbs for the brightest flavors.
- Go easy on the salt: Capers and nori add a salty briny note, so taste before adding extra salt.
- Add crunch: Feel free to add chopped cucumbers or bell peppers for extra crunch and freshness.
- Customize the creaminess: Adjust the amount of vegan mayo or yogurt to achieve your desired level of creaminess.
A Final Note
Ocean's Whisper: Chickpea 'Tuna' Salad is a delightful plant-based alternative to the traditional tuna salad. It’s refreshing, satisfying, and easy to make, offering a taste of the sea wherever you are. Whether you’re enjoying it in a sandwich or on a bed of greens, this salad brings a healthy, protein-packed meal to the table in minutes.