5-Minute Chickpea 'Tuna' Salad
A quick and easy plant-based alternative to tuna salad, this recipe uses mashed chickpeas combined with creamy mayonnaise, crunchy celery, and zesty lemon juice to create a satisfying and protein-rich meal in just five minutes.
For 3 servings
Prepare Chickpeas: Drain and thoroughly rinse the canned chickpeas under cold water. Transfer them to a medium-sized mixing bowl.
Mash Chickpeas: Using a fork or a potato masher, mash the chickpeas until mostly broken down but still retaining some texture. Avoid mashing completely smooth; aim for a flaky consistency similar to canned tuna.
Combine Wet Ingredients: Add the mayonnaise (or vegan alternative), fresh lemon juice, and Dijon mustard to the mashed chickpeas. Stir well to combine.
Add Aromatics & Herbs: Incorporate the finely diced celery, minced red onion (or shallot), and chopped fresh dill (or parsley) into the mixture.
Season: Season generously with salt and freshly ground black pepper. Mix everything thoroughly, ensuring all ingredients are evenly distributed.
Taste and Adjust: Taste the chickpea salad and adjust seasonings as needed. You might want more lemon juice for tang, more salt, or additional herbs.
Serve: Serve immediately on bread, crackers, lettuce cups, or as a side salad. For best flavor, cover and chill in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Texture Control: For a creamier salad, mash the chickpeas more thoroughly. For a chunkier texture, leave more whole pieces. A potato masher works great for quick mashing.
- 2Flavor Boost: A tiny pinch of dried kelp granules or crumbled nori seaweed can add a subtle "ocean" flavor, mimicking traditional tuna salad without seafood.
- 3Make Ahead: This salad tastes even better after chilling for an hour or two, allowing the flavors to fully meld. It can be stored in an airtight container in the refrigerator for up to 3-4 days.
- 4Customizable Crunch: Feel free to add other crunchy elements like chopped pickles, bell peppers, or toasted nuts for extra texture and flavor.
Adapt it for your goals.
Flavor
Add a pinch of cayenne pepper, a dash of hot sauce, or finely diced jalapeño for a spicy version.
FlavorFlavor
Incorporate chopped Kalamata olives, sun-dried tomatoes, and a sprinkle of dried oregano for a Mediterranean-inspired salad.
Ingredient SwapIngredient Swap
Experiment with different fresh herbs like chives, parsley, or tarragon instead of or in addition to dill for varied aromatic profiles.
Why this is on our healthy list.
Excellent Protein Source
Chickpeas are a fantastic source of plant-based protein, essential for muscle repair, growth, and overall satiety, making this a filling meal.
Digestive Health
Packed with dietary fiber, chickpeas promote healthy digestion, help regulate blood sugar levels, and contribute to a feeling of fullness, aiding in weight management.
Vitamins and Minerals
Beyond protein and fiber, chickpeas provide important vitamins and minerals like iron, folate, magnesium, and zinc, supporting various bodily functions and energy levels.
Frequently asked questions
Yes, but you'll need to soak them overnight and then cook them until tender (about 1-1.5 hours) before using. Canned chickpeas are recommended for the '5-minute' aspect of this recipe.
