Vegan tuna salad – for salad or sandwich

Nutritional information is included at the bottom of this recipe.

Nothing fishy going on around here!

We’ve got a very quick and simple vegan tuna salad recipe that’s super low in fat and satisfyingly delicious. We can’t take all the credit for it though. The recipe was inspired by Mimi Loureiro’s incredibly yummy and hugely popular “Chuna Melt” at her O2 Vegan Cafe in Cambridge, MA.

vegan tuna salad sandwichThis vegan tuna salad is one of our go to meals when we are feeling super hungry but don’t want to cook. It literally takes minutes to prepare and always hits the spot!

Vegan tuna salad

Here’s what you’ll need:

  • 15 oz can organic garbanzo beans (also known as chickpeas), drained and rinsed (or 1.5 cups cooked from dry beans)
  • 2 large stalks of celery, finely chopped
  • 1/3 cup chopped dill pickles
  • 2 tablespoons Vegan Light Nayonaise
  • 1 tablespoon finely chopped organic kelp
  • 1 teaspoon white vinegar
  • salt and pepper to taste

Optional ingredients: onion, tomato and lettuce for sandwich on bread of choice

vegan tuna salad ingredients

Directions:

1. In a medium mixing bowl, mash the rinsed and drained beans.

2. Add celery, pickles, Nayonaise, kelp and white vinegar. Mix well.

3. Add salt and pepper to taste, although you may not need it.

4. Spread a healthy portion onto your favorite whole grain bread, add a slice of onion, tomato and some lettuce and sink your teeth into it!Vegan tuna salad

Change it up

For a lighter meal, enjoy it on a bed of fresh greens.

This recipe is easily adaptable to other kinds of beans. We’ve also used white beans as well as butter beans, both with excellent results.

Also, feel free to modify the amounts of any of the ingredients. You can add more beans if you want more protein. If you’re worried about fat, you can cut the Nayonaise in half and add a splash of vinegar to compensate. If you’re worried about sodium, you can use low sodium pickles. Sometimes we add extra celery and pickles for even more crunch!

Here’s the nutritional information for the recipe. Note that all values are PER SERVING, calculated assuming the recipe makes 4 servings. Note that this is just for the filling, it does NOT include whatever bread, tomato, or other additions to your sandwich or meal.

IngredientCaloriesCalories from fatFatSodiumCarbsSugarsProtein
TOTAL PER SERVING46.310.51.1g290mg7g0.8g2.1g
Garbanzo beans27.52.50.3g35mg4.8g0.3g1.5g
Celery50.50g25mg1g0.5g0g
Dill pickles2.500g155mg0.5g0g0g
Nayonaise107.50.8g60mg0.5g0g0.5g
Kelp100g15mg0.2g0g0.1g
Vinegar0.300g0g0g0g0g
This entry was posted in Recipes by Maria. Bookmark the permalink.

About Maria

Maria's Italian roots run deep, and she learned a love of cooking from her grandmother. She enjoys making low fat versions of her grandmother's classic recipes.

One thought on “Vegan tuna salad – for salad or sandwich

  1. Pingback: Vegan “tuna” salad | Fatfree Vegan Recipes

Comments are closed.