Chickpea "Tuna Salad"

Name: Chickpea "Tuna Salad"
Total time: 10 min
Yield: 2 serving(s)
Ingredients: 1 can chickpeas, drained and rinsed; 1 dill pickle, finely chopped; ¼ red onion, finely chopped; ¼ cup chopped fresh parsley; 2 tablespoons plain yogurt; 1 tablespoon olive oil; 1 tablespoon Dijon mustard; 1 tablespoon lemon juice; ¼ teaspoon salt

Natalie Bickford Website

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Using the same ingredients as classic tuna salad like chopped pickle and red onion, mustard and lemon, this vegetarian version is sure to become your new favorite sandwich filling. Instead of a mayonnaise-heavy dressing, the combination of yogurt and olive oil creates a creamy, rich texture. Mashed chickpeas mimic the texture of canned tuna and give you tons of fiber and protein without being too heavy. Try the salad on toast, over mixed greens or with pita chips and cut vegetables for a healthy lunch or afternoon snack. Drizzle with a little olive oil and sprinkle with chopped parsley for extra flavor.

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Directions

Mealthy Tip

Vegan or dairy-free? Substitute an extra tablespoon each of olive oil and lemon juice for the yogurt. The salad's flavors will mellow and blend over time as it sits, and it can be made ahead and refrigerated for up to one week. You could also try it with canned white beans instead of chickpeas for a creamier texture.

Nutrition Facts

Per Serving: 318 calories; 11g fat; 43.0g carbohydrates; 14g protein; 1mg cholesterol; 1227mg sodium.

Full nutrition

Amount Per Serving
Calories 318		Calories from Fat 100
% Daily Value*
Total Fat 11g		17%
	Saturated Fat 2g	8%
	Trans Fat 0.0g
	Polyunsaturated Fat 2.5g
	Monounsaturated Fat 6.0g
Cholesterol 1mg		0%
Sodium 1227mg		51%
Total Carbohydrate 43.0g		14%
	Dietary Fiber 12g	47%
	Sugars 8.8g
Protein 14g

Vitamin A 14%		Vitamin C 23%
Calcium 10%		Iron 27%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

		Calories:	2,000	2,500
Total Fat		Less than	65g	80g
	Saturated Fat	Less than	20g	25g
Cholesterol		Less than	300mg	300 mg
Sodium		Less than	2,400mg	2,400mg
Total Carbohydrate			300g	375g
	Dietary Fiber		25g	30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Tagged:

Salads Quick And Easy Ready In 30 Lunch American Picnic Mediterranean Chickpeas Yogurt Olive Oil Parsley Gluten-free Vegetarian Low-carb Sugar-free No Meat

Reviews

5.0out of 5 Stars

(5 Reviews)

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What others are saying

Aja A says:

I love me a canned tuna, but I was surprised how closely this resembled tuna salad. You won't get the fish flavor, but it definitely will make someone who is vegetarian satisfied. Along with the yogurt, I added a little bit of chipotle mayo for heat. This was pretty tasty and went very well with the leftover pumpernickel bread I had on hand.

Jessica Scott says:

This vegetarian "tuna" salad was so yummy! I love taking it for lunch. I wasn't sure how I would like the yogurt in place of the mayo, but it turned out great. Whether you're a vegetarian or not, you should try this recipe!

Anthony Cohen says:

This chickpea tuna salad was really good. I loved tuna salad as a kid, but don't liked the idea of eating canned fish anymore. I mashed the chickpeas up really well using a food processor. I probably over-mixed it, but that's ok. The yogurt gave it a different taste, but it was delicious overall.

Kaylee Adams says:

Used canned white beans instead of chickpeas, and it was a nice imitation of traditional chicken or tuna salad. I loved the creamy texture for sure. I served it with avocado boats.

Jazzy Brewer says:

Bought some pita crackers just for this recipe. Really good. Doesn’t have the fish taste like tuna salad, but still really tasty and great texture.