Mashed Chickpea Salad

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
  • Onion
  • Mayo
  • Dijon Mustard
  • Dill

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!

  • 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!
  • Sub dill for parsley.
chickpea tuna sandwich with tomato and onion and a side pickle
Chickpea salad sandwich with Peruvian salsa criolla.

How to serve

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 (pictured above).
  • With crackers or seaweed snacks (nori sheets)
  • On top of toast
  • In a wrap with fresh lettuce and tomato

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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!

chickpea tuna sandwich with tomato and onion and a side pickle

Mashed Chickpea Salad

A plant-based alternative to the classic tuna salad.
Prep Time: 10 minutes
Refridgerate: 30 minutes
Course: Main Course
Cuisine: American
Diet: Vegan
Keyword: Easy, Lunch, Sandwich, Simple Recipe
Servings: 3
Calories: 66kcal

Ingredients

  • 1 15 oz can chickpeas
  • 2 tbsp vegan mayonnaise
  • ½ tbsp dijon mustard
  • ¼ onion diced
  • 1 tbsp pickle or capers
  • 1 tbsp fresh dill chopped
  • ¼ tsp salt or to taste

Instructions

  • Open and drain 1 15 oz can chickpeas. No need to rinse them, but you can if you want.
  • Place chickpea into a large bowl and use a fork to mash them.
  • Chop 1 tbsp pickle, ¼ onion, and 1 tbsp fresh dill. Add them to the bowl with the mashed chickpeas and toss in 2 tbsp vegan mayonnaise, ½ tbsp dijon mustard, ¼ tsp salt, and mix to combine.
  • Cover and refrigerate for at least 30 minutes to allow the flavors to marinate.
  • Serve with crackers, over toast, in a wrap, or make into a sandwich.

Nutrition

Calories: 66kcal | Carbohydrates: 2g | Protein: 0.3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.1g | Sodium: 121mg | Potassium: 25mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 21IU | Vitamin C: 1mg | Calcium: 7mg | Iron: 0.1mg
Tried this recipe?Let us know how it was!

tag us @somevegancouple on Instagram! We'd love to see how your version of this recipe turns out! We’re all in this together, supporting one another towards a healthier, kinder living. 

Happy cooking!

besitos, J & R
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