This blog post is kindly sponsored by NORSAN. All thoughts and opinions are my own.
This Vegan Chickpea Tuna Salad recipe is a healthy, fish-free and gluten-free alternative to the classic comfort food that’s flavorful, creamy, delicious, and even rich in omega-3 fats! Serve it on bread or bagels, and you will have an amazingly “no tuna chickpea salad sandwich” that will impress everyone – vegans and non-vegans alike!
This chickpea tuna salad is one of the easiest salads you can ever make! Mash up the chickpeas, mix all the ingredients, then put it in the fridge and you’re done! Make a big batch right away to have a protein-rich spread on hand to slap on bread, sandwiches, wraps or bagels at any time.
You can also serve the “No Tuna Salad” as a topping on vegan pizza or pasta. Tossed in homemade tomato sauce with some olives, vegan parmesan cheese and fresh basil, this makes a delicious, nutritious and super quick plant-based meal! Easy-peasy!
The Best Healthy Vegan Chickpea Tuna Salad
This recipe is a revised version of my popular Chickpea Tuna Salad from my cookbook “Vegan & Easy”. Keeping all the procedures and basic ingredients the same, I added one vital ingredient – my favorite omega-3 vegan oil.
I wanted to make sure that aside from enjoying the same sea flavors of traditional tuna salad, you also get the healthy fats that fish or other seafood offers. I just love how delicious and healthy the plant-based dish turned out, even though it’s completely fish-free!
Omega-3 Health Benefits
Omega-3 is known to be a “good fat” that is vital in our overall health. It is something that we can only get from food or supplement intake as our body does not naturally produce them. Having the right amount in our bloodstream keeps our heart, brain, bones, and other vital organs at an optimal state. It keeps our cells healthy and can prevent a lot of illnesses.
Types of Omega-3 and their Sources
Fun fact! Did you know that fish and other seafood do not naturally produce omega-3 as well? It comes from marine algae that they eat which is a great source of the essential omega-3 fatty acids EPA and DHA.
These are two types of Omega-3 that we get from aquatic sources only, DHA being the best one for our immune system. AND take note – marine algae is 100% plant-based and is considered to be a vegan DHA superstar! Luckily for us, recent innovations now allow the direct extraction of omega-3 from algae in a form of dietary supplements. This allows us to keep our sea friends happily out of our kitchen while still getting the right amount of Omega-3 in our system! Thanks to vegan recipes like the Chickpea Tuna Salad or Carrot Lox, we don’t have to sacrifice the taste either. Win-win!
Natural Omega-3 sources
Basically, we can also get omega-3 from natural plant sources like nuts, seeds and oils. Some examples are flaxseeds, chia seeds, walnuts, soybeans, canola oil or argan oil. However, these are only rich in third type ALA, of which only 0.5-10% can be converted by our bodies into the important marine omega-3 types EPA and DHA. To get enough omega-3 (EPA & DHA), we would have to drink up to 1/3 cup of flax oil daily which is quite a lot!
Fish oil or algae oil?
While fish oil is a good source of Omega-3, it is not suitable for vegans. Many products also contain toxins and contaminants, making it dangerous for everyone, especially pregnant women. So when choosing products, it is important to look for high quality algae oil from sustainable cultivation. NORSAN’s algae oil is 100% natural, purified from pollutants, heavy metals and PCBs, highly dosed and tastes very pleasant. Only 1 teaspoon daily covers your daily omega-3 needs of 2000 mg. This equals to one chickpea salad sandwich.
How to make the Best Vegan Chickpea Tuna Salad
*Note: Find the full recipe with exact measurements in the recipe card below!
First, roughly mash the chickpeas with a potato masher or a fork. Then add finely diced pickled cucumbers, nori flakes, celery, onions, vegan mayonnaise, Omega-3 Vegan Oil, cucumber juice, lemon juice, mustard, salt and pepper. Mix everything well and season to taste. Let sit, covered, in the refrigerator for at least half an hour to allow the flavors to develop. That’s it!
What to serve with chickpea tuna salad?
Though it’s delicious enough to snack on as it is, you can pair it with a variety of side dishes and meals. It’s a quick way to whip up a light snack or a filling meal!
My personal favorite is a hearty chickpea tuna salad sandwich with homemade vegan bagels, fresh lettuce, juicy tomatoes, crunchy cucumbers and vitamin-rich cress. But you can also use homemade bread or brioche – whatever you like!
The chickpea tuna salad is also delicious when you wrap it in fresh lettuce leaves, flatbread or tortillas to make wraps. For cozy movie and game nights, serve in a big bowl with crackers or veggie sticks on the side for dipping!
Make ahead and Storing
Once you have tried this, I am pretty sure that you would want to stock up on it so you can enjoy it anytime you want. It is great for making ahead and can be kept in the fridge for 5 to 7 days. However, make sure to cover it airtight to ensure the omega-3 oil does not oxidize and the full omega-3 content remains contained.
This Vegan Chickpea Tuna Salad is:
- So quick and easy to make
- Super healthy!
- Perfectly textured
- Rich in Omega-3 (EPA & DHA)
- Savory and tangy
- Perfect as a topping for sandwiches
- Better than the classic!
More Vegan savory Breakfast or Brunch Recipes to try
- Tofu Scramble (Vegan Scrambled Eggs)
- The Best Vegan Omelet
- Vegan Fried Eggs
- Spinach Wraps with Cashew Cheese
- Homemade Bagels
- Asparagus Puff Pastry Bundles
- Vegan Egg Salad Breakfast Burritos
- Heirloom Tomato Tart
- Vegan Spinach Quiche
- Mushroom Leek Quiche
- Turkish Borek
- Vegan Burrito Samosas
If you try this vegan tuna chickpea salad, please leave a comment and a star rating on how you liked this simple recipe! And if you take a photo of your chickpea salad sandwich, please tag me on Instagram @biancazapatka and use the hashtag #biancazapatka because I love seeing your remakes! Enjoy! 🙂
Vegan Chickpea Tuna SaladAuthor:
- 1 14 oz can chickpeas rinsed and drained
- 2 pickled cucumbers finely diced
- 1 tbsp nori flakes
- 1 stick of celery finely chopped
- 1 red onion finely chopped
- 50 g vegan mayonnaise or sub tahini
- 4 tsp NORSAN omega-3 vegan oil
- 1 tbsp pickled cucumbers juice
- 2 tsp lemon juice or to taste
- 1 tsp yellow mustard
- salt and pepper to taste
To serve (optional)
- Lettuce cucumbers, tomatoes
- Cress & dill or other fresh herbs
*Note: see step-by-step photos above!
- Roughly mash the chickpeas with a potato masher or a fork.
- Add the remaining ingredients, mix well and season to taste. Place covered in the refrigerator for at least half an hour.
- Tip: You can use the discount code "bianca15" to save 15% on your first order at the NORSAN online store.
- More information about storage, shelf life + serving suggestions as well as interesting facts about Omega-3 Vegan Oil can be found above in the blog post above!
IF YOU HAVE PINTEREST, YOU CAN FIND ME HERE AND PIN THE FOLLOWING PICTURE, IF YOU LIKE! 🙂
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