This mashed chickpea tuna salad is a vegan take on the classic tuna or chicken salad. It’s the perfect plant based lunch for school, work, or a trip to the beach. It’s dairy and gluten free and ready in 10 minutes!
Confession time: I’ve never like chicken salad, tuna salad, or potato salad all that much. Am I the only one? Probably, lol! But I LOVE this mashed chickpea salad! Like this avocado chickpea salad, this chickpea tuna salad is easy to make and requires a few ingredients you probably already have in your pantry.
I’ve never been a big fan of mayonnaise, so I opted for some tahini and dijon mustard to give this recipe flavor and to keep it nice and moist like regular tuna salad.
Why are chickpeas good for you?
Chickpeas are by far my favorite legume. They’re a great source of plant based protein, fiber, and iron (source). Most people don’t get nearly enough fiber in their diet, but just one serving of this chickpea salad provides nearly 20% of your daily value of fiber. #winning
Whether you call them chickpeas or garbanzo beans, these little legumes are a nutritional powerhouse! This mashed chickpea salad is a filling and delicious lunch that is perfect to take on the go.
How to store chickpea salad and a few thoughts
- This chickpea salad will keep in the fridge for about 5 days. Store it in an air tight container to keep it nice and fresh.
- This recipe is delicious in a wrap, as a sandwich, or just on its own! Either way, I love it with some fresh black pepper and some sprouts on top.
- It’s easiest to use a food processor to process the chickpeas, though you can also just use a fork or a potato masher. If using a food processor, you’ll want to just pulse the chickpeas a few times until they are broken up but still have a few whole pieces.
- If using chickpeas cooked from fresh, make sure they are cooked really well so they mash easily. You’ll want to use 1.5 cups for every 1 can of chickpeas.
- I like using this garlic press to make sure the garlic is very finely minced.
Are chickpeas good for weight loss?
This is a much more loaded question than one may think! However, because of their high protein and fiber content, chickpeas are a great addition to a healthy diet and can support weight loss over time.
They help keep you full, and because they have lots of fiber, support healthy digestion and elimination, which is very important when looking to lose weight.
Try these other lunch recipes next!
- Rainbow veggie collard wraps
- Quick and easy quinoa tabbouleh salad
- Spinach Strawberry Salad with poppy seed dressing
- Mexican Three Bean Salad
This chickpea tuna salad is an easy and delicious vegan lunch.
- Drain and rinse the chickpeas and add to a bowl.
- Use a fork or potato masher to mash or pulse a few times in a food processor, being sure to leave a few chickpea chunks.
- Peel and chop the carrot and add to the bowl.
- Chop the onion, cilantro, celery, mince the garlic and add to the bowl.
- Add in all remaining ingredients and mix well.
- Taste, and adjust seasonings as desired.
- Enjoy as is, on top of some toast, or in a wrap!
Your tahini should be nice and runny-not like cardboard! I like the brand Soom Foods or the 365 Whole Foods tahini.
Once prepared, this chickpea tuna salad will keep in the fridge for 5 days.
Make sure to rinse the chickpeas really well, until no bubbles remain.
I do not recommend subbing the dijon mustard for any other kind of mustard.
I like using this garlic press to make sure the garlic is very finely minced.
- Serving Size: 4 servings
- Calories: 287
- Fat: 8.6g
- Carbohydrates: 41.9g
- Fiber: 12.6g
- Protein: 13.3g
Keywords: chickpea salad, chickpea tuna salad, vegan tuna salad