Chickpea Tuna Salad
Looking for a quick and flavorful lunch idea? This Chickpea “Tuna” Salad delivers all the creamy, tangy goodness of the classic tuna salad: just without the fish. With hearty chickpeas and bright lemon, it’s a refreshing, protein-packed option that’s a perfect vegan option for sandwiches, wraps, or scooping over greens. Whether you’re meal-prepping for the week or tossing together something last-minute, this recipe comes together in minutes and satisfies every time.
This chickpea salad works so well because it balances flavor with ease. The smashed chickpeas give it that satisfying, hearty feel, while the creamy dressing ties everything together with just the right amount of zest and tang. A touch of nori adds subtle ocean-like flavor, keeping it true to its “tuna” inspiration. It’s also vegan, easy to customize, nutritious, and stays fresh for days. Overall, it’s ideal for quick lunches, picnics, or anytime you need a make-ahead meal that tastes even better after chilling.
Ingredients – What You Need
- Chickpeas: The hearty base of this salad. Use canned chickpeas for convenience: just drain, rinse, and mash most of them, leaving a few whole ones for the sake of texture.
- Celery & Red Onion: Finely diced for crispness and a subtle bite. They add a refreshing contrast to the creamy dressing. For a gentler flavor, green onions make a great alternative.
- Nori Komi Furikake or Nori Sheet: Brings a light, ocean-like flavor that mimics the taste of tuna. You can finely chop a nori sheet if you don’t have furikake on hand.
- Aquafaba: The reserved liquid from canned chickpeas helps achieve a creamy consistency while keeping the salad plant-based.
- Dijon Mustard & Lemon Juice: These add tang, brightness, and depth of flavor, perfectly balancing the richness of the chickpeas.
- Salt & Black Pepper: Enhance the overall flavor: adjust to taste.
- Fresh Parsley: Adds color and a burst of freshness that lifts the entire dish.
Optionally, you can mix in a spoonful of vegan mayo for extra creaminess or add diced pickles or capers for a briny kick.
How to Make Chickpea “Tuna” Salad
1. Mash the Chickpeas: Add the drained and rinsed chickpeas to a large bowl (but remember when you drain them to save the aquafaba!). Using a potato masher or fork, mash most of them until creamy, leaving a few whole or partially mashed for texture. You can also mash them all if you so choose.
2. Add the Vegetables: Stir in the finely diced celery, chopped celery, and red onion until evenly distributed throughout the chickpeas.
3. Make the Dressing: In a separate small bowl, whisk together the nori, Dijon mustard, lemon juice, aquafaba, salt, and pepper until smooth and well combined.
4. Combine Everything: Pour the dressing over the chickpea mixture and stir until everything is thoroughly coated and creamy. This is also when you can add the vegan mayonnaise, pickles and/or capers if you so choose.
5. Chill and Serve: Cover the bowl and refrigerate for 30–60 minutes to let the flavors meld. If you’re in a rush, though, you can skip this step. Serve the salad on bread, in wraps, or over a bed of lettuce for a quick and satisfying meal.
Storage
This Chickpea Tuna Salad stores beautifully, making it ideal for meal prep. Keep it in an airtight container in the refrigerator for 3 to 5 days, and give it a quick stir before serving to refresh the texture. If you’re preparing ahead for the week, you can mash the chickpeas and chop the vegetables a day in advance, then mix everything together when ready to serve. The flavors deepen as it chills, so it often tastes even better the next day. That’s what makes it perfect for quick lunches or grab-and-go meals.
Trying to stay healthy? Try my delicious pesto orzo for more options to add to your diet plan.
FAQs
Aquafaba is simply the liquid in the can with chickpeas. Be sure to drain at least one of the cans of chickpeas over a bowl or wide cup, and not over the sink, so you can reserve enough of the liquid for this recipe. If you want to save the rest of the unused aquafaba from the cans, store in the fridge in an airtight container.
Yes, canned chickpeas are a healthy and convenient choice. They’re packed with plant-based protein and fiber, making them a great ingredient for satisfying, nourishing meals. While canned chickpeas can be higher in sodium than cooked-from-scratch ones, a quick rinse under cold water significantly reduces that. They’re a wholesome staple to keep on hand for easy salads, soups, and snacks without compromising on nutrition or flavor.
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Chickpea Tuna Salad
Ingredients
- 2 (15 ounce) Cans Chickpeas drained & rinsed
- ⅓ cup Celery finely diced
- ⅓ cup Red Onion finely diced
- 1 teaspoon Nori Komi Furikake or 1 sheet finely chopped Nori
- ¼ cup Aquafaba reserved from the canned beans
- 2 tablespoons Dijon Mustard
- 1 tablespoon Lemon Juice
- ½ teaspoon Salt optional
- Pinch Black Pepper
- 2 tablespoons freshly chopped Parsley
Instructions
- Smash the chickpeas in a large bowl with a potato masher, most should be mashed, some can stay whole.
- Stir in the diced vegetables and chopped parsley.
- In a small bowl, whisk together the nori, dijon mustard, lemon juice, salt, and pepper, until well combined, then pour on top of the chickpea mixture and stir well.
- Let sit in the fridge for 30-60 minutes
- Enjoy as a salad or in a sandwich.
