A plant-based alternative to the classic tuna salad.
Canned tuna was probably the last meat item I ate before going vegetarian back in 2002. Although it has been a while, I've been making these mashed chickpea salad sandwiches for sometime now. It's simple, makes for a great meal prep, and it's a quick go-to recipe for when we don't know what to eat for lunch.
Why You'll Love This Vegan Chickpea Salad
Similar to our Tofu Salad Sandwich, this filling comes together quickly, especially if using canned chickpeas. Just open a can of chickpeas, rinse, mash, and mix in a few chopped ingredients and seasonings. The filling can be refrigerated until ready to assemble in a sandwich, wrap, with crackers, or however you'd like to enjoy it!
Ingredients for Mashed Chickpea Salad
- Chickpeas
- Pickles
- Mayo
- Dijon Mustard
- Dill or Parsley
How to Make Mashed Chickpea Salad
As long as you're using canned chickpeas, I guarantee you'll love how simple and tasty this recipe is. Although using dried beans won't take much more work, it does need a little more planning and time to soak the beans overnight. Regardless, this can be whipped up in under 10 minutes!
Substitutions & Additions
- Sub pickles for capers, or add a squeeze of lime or lemon juice.
- Add crumbled kelp or nori (seaweed sheets). Helps add that salty flavor normally found in traditional tuna salad, plus, it's a great source of omega-3s!
How to Serve and Enjoy Mashed Chickpea Salad
This recipe is really an alternative to tuna salad, so anyway you would normally enjoy that you can enjoy this.
- As a sandwich! This is usually how we love to enjoy it, topped with some Peruvian salsa criolla.
- With crackers or seaweed snacks (nori sheets)
- On top of toast
- In a wrap with fresh lettuce and tomato
We hope you enjoy this recipe. Remember, every step you take towards a plant-based lifestyle is something to be proud of.
Whether you're vegan, trying to eat more plant-based meals, or just here for a delicious recipe -
thank you for being part of the journey with us!
Mashed Chickpea Salad
Ingredients
- 1 15 oz can chickpeas
- 2 tbsp vegan mayonnaise
- ½ tbsp dijon mustard
- ¼ onion diced
- 1 tbsp diced pickle or capers
- 1 tbsp fresh dill or parsley chopped
- salt to taste
Instructions
- Open and drain can of chickpeas. No need to rinse them.
- Place chickpea into a large bowl and use a fork to mash them.
- Chop the pickles, onion, and dill. Add them to the bowl with the mashed chickpeas and mix to combine.
- Cover and refrigerate for at least 30 minutes to allow the flavors to marinate.
