Chickpea Tuna

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Yup, you read that right… Chickpea Tuna recipe coming through!

Since the dawn of man (or, at least, the dawn of sandwiches), one filling has stood the test of time: tuna salad.

While we love the taste and texture, we wanted to recreate the flavors and texture of tuna salad without actually having to use any tuna.

Luckily, that alternative is already here in the form of the humble chickpea. By combining chickpeas with salty and tangy ingredients such as capers, pickles and Dijon mustard, we suddenly have a delicious plant-based tuna alternative!

Use it for sandwiches, wraps, or anywhere else you would use traditional tuna. Move over hummus – there’s another use for chickpeas now!

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What is Chickpea Tuna?

To satisfy the vegan world’s hunger for a plant-based alternative to tuna, some innovative brands have designed tins of shaped and flavored protein to mimic the fish. While these tick the convenience box, chickpeas do the same job and provide a healthier whole food alternative.

Chickpea tuna delivers all the taste and texture you’d want from tuna salad and is packed full of protein, fiber, and other nutrients. Plus, there’s no need to worry about mercury levels!

Along with chickpeas, we have created a satisfying sandwich filling with bite by combining apple cider vinegar and Dijon mustard with the briny goodness of capers and pickles.

Is Chickpea Tuna Vegan?

It most certainly is!

While traditional tuna salad is naturally not vegan, by using chickpeas to provide both texture and protein, there is no need to reach for a can of tuna fish.

Is Chickpea Tuna Gluten-Free?

Yes, it is. If you are using store-bought tahini, be aware that some brands add gluten as a thickener, although most will be gluten-free.

If gluten is a concern, and you are using this recipe as a sandwich filling, then naturally, use gluten-free bread to ensure it remains gluten-free!

Is Chickpea Tuna Easy to Make?

Yes – it’s simple and requires nothing more than gathering the ingredients together and mashing them. In fact, you can complete this recipe within 15 minutes.

What is Chickpea Tuna Made of?

Of course, you would expect to see chickpeas on the ingredients list, but what else goes into our chickpea tuna?

Here’s what you need:

• Chickpeas
• Red onion
• Tahini
• Capers (plus caper brine)
• Chopped pickles
• Olive oil
• Lemon juice
• Dijon mustard
• Apple cider vinegar
• Salt
• Black pepper

You can use dried chickpeas, soaked and cooked, although we find it easier to just open a can instead!

How to Make Chickpea Tuna

Chickpea tuna is a nice easy one to make, and the vast majority of your time will be spent mashing the chickpeas.

Start by draining the chickpeas and tipping them into a large bowl. Use a fork or a potato masher to mash them into a relatively smooth paste. You can keep a few chickpeas semi-whole to add some texture.

Gather together the rest of the ingredients, throw them into the bowl, and stir together until combined. Add more caper brine for extra moisture if required, and then add salt and pepper to taste.

Serve a hearty spoonful in between two slices of fresh bread, add it to a salad-filled wrap, or put it on top of a bowl of fresh salad leaves. Or use chickpea tuna as a hearty dip, using bell peppers or cucumber slices for a fresh take on chips and dip!

Tips for the Best Chickpea Tuna

If you miss the maritime taste of tuna, you can add in some finely chopped nori (dried edible seaweed) along with the other ingredients.

You may prefer to use a different kind of onion. For example, chopped scallions will provide some sweetness and texture, while white onions will give a more intense bite.

For a little additional ‘meaty’ texture, try adding a small amount of jackfruit into the mixture.

FAQ

How to Store Chickpea Tuna

It’s simple to store this mixture. Tip it into an airtight container and keep it in the refrigerator for up to two days. Be sure to give it a good stir before using.

Can you Freeze Chickpea Tuna?

While this recipe is always best enjoyed fresh, you can freeze the mixture. If you do this, it is best to do so before you add in the onions, as these can go soggy when defrosted.

Place the mixture in a freezer-safe container and freeze it for up to three months. Allow it to thaw completely in the refrigerator before using.

Can you Make Chickpea Tuna Ahead of Time?

Good news for food preppers, you can make this recipe in advance! Store it for up to two days in the refrigerator, and always give it a good stir before using.

How Long Does Chickpea Tuna Last?

Providing you store it correctly, in a covered container in the refrigerator, it will last up to two days. But as with any fresh recipe, the earlier you eat it, the better!

Are Chickpeas Good for You?

They most certainly are! Each little legume is packed full of protein and fiber, as well as an array of vitamins and minerals including manganese, folic acid, copper, iron, and zinc.

For a further nutrient boost to this recipe, you can use dried chickpeas that you soak and cook yourself (although admittedly canned chickpeas are definitely more convenient).

And that’s it – perfect vegan chickpea tuna. Time for a sandwich!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag your photos with @healthiir on Instagram!