Chickpea "Tuna" Salad ; A Plant-Based Alternative to Traditional Tuna Salad

If you enjoy the taste and texture of traditional tuna salad but are looking for a healthier plant-based alternative, mashed chickpeas are hard to beat. Not only are they delicious, but they also offer one important advantage: you don't have to worry about mercury.

Mercury in Fish

Mercury is a metal that is caused by pollution in our oceans and can build up in fish over time. It is definitely not good for us. Larger, longer-lived fish tend to accumulate more mercury than smaller fish. That's why canned white (albacore) tuna contains significantly more mercury than chunk light tuna, which is usually made from skipjack tuna. According to the U.S. Food and Drug Administration (FDA), white albacore tuna contains nearly three times more mercury than canned light tuna.

Choose Light verses White Tuna 

If you eat tuna regularly, choosing light tuna over white tuna may help reduce your mercury exposure. But chickpea "tuna" salad, may help eliminate that concern completely. And it is good too!!

Plant-Based Protein Has Valuable Fiber; Fish Doesn't Have Any

Chickpeas offer nutritional benefits that traditional tuna doesn't. They're an excellent source of dietary fiber (we all need more fiber, right? ) which supports digestive health and helps keep you feeling satisfied. Chickpeas also provide plant-based protein, iron, folate, and other essential nutrients, while being naturally cholesterol-free.

I find myself keeping meals much simpler during the summer months. I've made chickpea "tuna" salad before, but this time I changed the recipe up a bit and made it smooth instead of chunky.

We ate outside on the deck last night. There was very little humidity, the temperature was in the high 70s, and it was quite pleasant. Fortunately,  the mosquitoes don't like neither me nor my husband We enjoyed our light vegan "tuna" dinner with slices of cucumber and rice cakes. 

Overate On The Cruise

After all the rich meals we enjoyed on our Alaska cruise, I'm ready to get back to lighter, healthier eating and lose the few extra pounds we brought home with us.

When I was growing up, tuna sandwiches were one of my favorite lunches or light dinners. As a vegan, this mock chickpea "tuna" salad is the closest thing I've found to a traditional tuna sandwich. It has a similar texture and appearance, while offering its own fresh, delicious flavor.

Recipe link for chunkier mashed recipe with vegan mayo 

For this smoother recipe, I simply rinse and drain a can of chickpeas, then toss them into my food processor along with some red onion, cherry tomatoes, cumin, garlic powder, salt, and pepper. After a few quick pulses, it turns into a creamy, flavorful spread that's perfect on rice crackers or piled high on gluten-free bread for a satisfying sandwich.

I made this version a little less chunky than the recipe I made before which was mashed with a fork and added vegan mayo. The version I made in the food processor is without vegan mayo and simply blended it with veggies to give it moisture. Both were good. 

Below is a picture of the chunkier version and a link to the recipe.

If you are concerned about mercury, why not try this alternative to traditional tuna salad. It's an easy meal/snack and a winner. 

Does the mercury content in fish every concern you? Would you try something like this?

My notes: 

1. This recipe is gluten-free and vegan

2. I do love chickpeas-  they are filling, tasty, and versatile

3. Make your own chickpeas in the Instant Pot ( and they freeze well too)

Ingredients: 

1 can of chickpeas, washed and drained

1/2 medium red onion, diced large

4 cherry tomatoes

Salt, pepper, and garlic powder to taste

optional: red pepper, parsley, dill, etc. 

Directions: 

Using the sharp blade, put everything into the food processor.Pulse a few times to blend to desired consistency. Use as a spread on GF crackers, rice cakes or (GF) bread or (GF) bagel.