This vegan chickpea tuna salad sandwich is a light, tasty lunch that tastes like fish! This 10-minute salad sandwich is perfect for those who want a healthy and fresh meal with a good amount of protein.
I love this sandwich as a packed light lunch for my work week, and it’s perfect if I’m craving a snack when working from home. It’s delicious as a ‘tuna’ melt with my super melty vegan cheese.
Why You’ll Love Chickpea Tuna Salad
I switched to a plant-based diet 4 years ago. Initially, I thought finding meat substitutes would be very difficult or extremely expensive. But after months of experimenting with different ingredients, I realized that replicating your favorite recipes according to a vegan diet doesn’t have to be fancy.
If you miss a tuna sandwich’s satisfying and fishy taste, this vegan version will hit the spot! Of course, it doesn’t taste *exactly* like tuna, but the nori sheets and capers do a great job of replicating that fishy flavor. Here’s why you’ll love the chickpea tuna salad sandwich:
- Filling and nutritious. The tuna is replaced with mashed chickpeas, which are not only tasty but also rich in protein and fiber.
- It’s quick to make and eat. You can quickly make up the chickpea salad in just 10 minutes, perfect for busy workweek lunches. You’ll find *almost* all the ingredients in your kitchen cabinet (nori may be the only one you need to pick up).
- Affordable – made from a base of canned chickpeas, this recipe proves vegan meat substitutes don’t have to break the bank.
Ingredients
To prepare this delicious chickpea tuna salad sandwich, you must stock up on some ingredients in your pantry. The exact quantities are in the recipe card below this post, but here is a shopping list for your convenience:
- Canned chickpeas
- Stalk celery
- Red onion
- Plant Based Mayonnaise
- Seaweed snacks or Nori sheets
- Capers
- Fresh lemon juice
- Dijon mustard
- Garlic powder
- Miso paste
- Salt & Pepper
- Hummus (optional)
- Sourdough Bread
- Cos Lettuce
How to Make Chickpea Tuna Salad (Step by Step)
The good news is, you don’t need to be a Master Chef to make a chickpea tuna salad! It’s very simple to make.
Here’s a quick step-by-step overview:
- Blitz red onion, celery, chickpeas, nori sheets, and capers in a food processor.
- Add lemon juice, garlic powder, mayonnaise, Dijon mustard, and miso paste in a bowl.
- Now add the chickpea mixture to the dressing bowl to combine.
- Serve this on some sliced sourdough with other salad ingredients, and ta-da; your vegan chickpea tuna salad sandwich is ready to serve!
Hint: If you feel your salad needs a boost, a small dash of soy sauce can add a savory, umami flavor that enhances the overall taste. As it’s high in sodium, use it sparingly and adjust other salty ingredients to maintain a balanced flavor.
Substitutions
I love this recipe because you can spin the ingredients and make it according to your preferences.
- Gluten-free Bread – I have used sourdough bread in the recipe because I like the extra ting of taste it offers. But you can also use rye, wholegrain, or gluten-free bread as it fits your diet.
- Mayo – If you’re not a mayonnaise fan trying to reduce your fat intake, consider swapping it out for hummus or vegan sour cream.
Variations
- Spice – You can always jazz up the recipe with an extra dash of spice. Toss curry powder, red pepper flakes, cayenne, or some hot sauce into the mixture.
- Tangy – Double the amount of fresh lemon juice or use diced dill pickles to add an extra tangy kick to the salad.
Serving Suggestions
Here are some of my favorite options to use the chickpea tuna mixture besides a sandwich:
- Baked potatoes – this is a delicious topping on a baked potato or served alongside some crispy smashed potatoes! Add some melty vegan cheese, coleslaw, vegan sour cream, and spring onion to jazz it up.
- Wraps – Sometimes, I substitute bread with tortilla wraps to make a chickpea tuna wrap. You can also use lettuce wraps to make it lower in carbs.
- Veggie Sticks – I usually munch on the leftovers as a dip with fresh veggie sticks. My favorites are carrots, zucchini, celery, and red bell peppers.
Storage Instructions
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Avoid freezing, as the texture will be sludgy when thawed.
Expert Tip
Use your aquafaba: The aquafaba is basically the liquid that comes in the chickpea can. I like adding a little aquafaba in the blender, as it gives the mixture a creamy consistency and helps blend the ingredients.
FAQs
Yes, canned chickpeas are pre-cooked so you can toss them directly from the can into your salad. However, it’s generally best to drain and rinse them as they can have a slightly slimy coating.
Yes, canned chickpeas come cooked for convenience.
Chickpeas are perfect for you! They are packed with fiber, protein, and other nutrients.
Chickpeas are a source of protein, iron, fiber, folate, magnesium, manganese, and phosphorus.
Chickpeas (also known as garbanzo beans) are grown all across Northern Africa, the Mediterranean, South America, Southern Europe, and the Indian subcontinent.
I hope you love this easy and delicious vegan tuna substitute! Chickpea Tuna Salad is one of my favorite affordable meat substitutes. Let me know what you think in the comments below 🙂
I hope you love this easy and delicious vegan tuna substitute! Chickpea Tuna Salad is one of my favorite affordable meat substitutes. Let me know what you think in the comments below 🙂
Vegan Tuna Chickpea Sandwich
Ingredients
Chickpea Tuna
- 400 g canned chickpeas drained and rinsed
- 1 stalk celery roughly chopped
- 1/4 red onion roughly chopped
- 1/4 cup mayonnaise plant based
- 5 g seaweed snacks/nori sheets
- 1/2 tbsp capers
- 1 tbsp fresh lemon juice
- 1 tsp dijon mustard
- 1/2 tsp garlic powder
- 1/2 tbsp miso paste
- salt and pepper to taste
- 1/4 cup hummus optional
Sandwich (suggested ingredients)
- 8 slices sourdough bread
- cos lettuce
- extra mayo optional
- extra seaweed snacks/nori sheets optional
Instructions
- Add chickpeas, red onion, celery, capers and nori sheets to a food processor and blitz a few times until combined and broken down. The mixture should still be a little chunky.
- In a small bowl, combine mayonnaise, lemon juice, dijon mustard, garlic powder and miso paste into a bowl and mix until smooth to make dressing.
- Mix chickpea mixture and dressing in a bowl to combine. Taste, then add salt and pepper as desired. If you prefer a creamier texture, mix through hummus (optional).
- Build your sandwiches, top with chickpea tuna and serve immediately.
Video
sarah says
This looks tantalizingly good.
Hong Nguyen says
I’ve tried a few similar recipes but this one is the best for sure