Make Vegan Mock Tuna Salad

It can be hard to give up some of your favorite foods when you've made the switch to eating vegan. Fortunately, you can recreate many classic foods, like tuna salad. Create a vegan mock tuna salad using soaked sunflower seeds and almonds. Or for a creamier taste, use firm tofu. You can even mash up chickpeas for a hearty texture. Serve your vegan mock tuna salad as part of a simple lunch or as a tasty snack.

Ingredients

Using Sunflower Seeds

• 1 cup (140 g) sunflower seeds
• 1 cup (140 g) raw almonds
• 1/3 cup (75 g) finely chopped celery
• 1/3 cup (47 g) finely chopped pickles
• 1/4 cup (40 g) finely chopped red onion
• 2 tablespoons chopped fresh dill
• 2 tablespoons maple syrup or agave nectar
• 2 tablespoons lemon juice
• 1 teaspoon kelp granules
• 1 teaspoon ground black pepper
• 1/2 teaspoon sea salt

Makes 3 1/2 cups (717 g)

Using Tofu

• 1 pound (453 g) firm tofu
• 1 celery stalk, diced
• 1 tablespoon minced red onion
• 2 tablespoons grated carrot
• 1/2 cup (116 g) vegan mayonnaise
• 2 tablespoons tamari
• 1 tablespoon lemon juice
• 1/2 teaspoon kelp powder

Makes 6 servings

Using Chickpeas

• 1 (15-ounce or 425-g) can chickpeas, rinsed and drained
• 3 tablespoons tahini
• 1 teaspoon Dijon or spicy brown mustard
• 1 tablespoon maple syrup or agave nectar
• ¼ cup (40 g) diced red onion
• ¼ cup (55 g) diced celery
• ¼ cup (35 g) diced pickle
• 1 teaspoon capers, drained and loosely chopped
• Salt and pepper to taste
• 1 tablespoon roasted unsalted sunflower seeds (optional)

Makes 4 servings

Steps

Making Mock Tuna Salad Using Sunflower Seeds (Vegan)

1. Soak the sunflower seeds and almonds overnight. Measure 1 cup (140 g) of sunflower seeds and 1 cup (140 g) of raw almonds into a large bowl. Pour enough water to cover the seeds and nuts by 2 inches (5 cm). Cover the bowl with plastic wrap or a kitchen towel and let it sit out at room temperature overnight.
   • At a minimum, try to soak the seeds and nuts for at least 8 to 10 hours.
2. Drain and chop the sunflower seeds and almonds. Set a fine mesh strainer in the sink and pour the soaked seeds and nuts through it. You don't need to save the soaking liquid. Transfer the seeds and nuts to a small food processor. Put the lid on and pulse them until they're finely ground.
   • You may need to stop and scrape down the sides of the food processor.
3. Combine the mock tuna salad. Put the ground seeds and nuts into a large bowl along with the rest of the salad ingredients. Stir the ingredients together to completely combine the mixture. You'll need:
   • 1/3 cup (75 g) finely chopped celery
   • 1/3 cup (47 g) finely chopped pickles
   • 1/4 cup (40 g) finely chopped red onion
   • 2 tablespoons chopped fresh dill
   • 2 tablespoons maple syrup or agave nectar
   • 2 tablespoons lemon juice
   • 1 teaspoon kelp granules
   • 1 teaspoon ground black pepper
   • 1/2 teaspoon sea salt
4. Serve the salad. Set the mock tuna salad out as a dip for crackers or vegetable sticks. You could also use it as a sandwich filling or topping for a fresh green salad. If you'd like to make the salad ahead of time and store it, cover the bowl and refrigerate it until you're ready to use it.
   • You can store the mock tuna salad for up to 5 days in the refrigerator. Keep in mind that it may lose a little crunch the longer it chills.

Making Mock Tuna Salad Using Tofu (Vegan)

1. Squeeze and crumble the tofu. Take 1 pound (453 g) of firm tofu and gently squeeze it between your hands. The excess water in the tofu should drain out. Crumble the tofu into a large bowl. The tofu crumbles should be small and even.
2. Prepare the celery, carrot, and red onion. Use a sharp knife to carefully dice 1 celery stalk. You'll also need to mince enough red onion to get 1 tablespoon. Take a small carrot and grate it to get 2 tablespoons. Place the prepared vegetables into the bowl with the crumbled tofu.
3. Stir together the wet ingredients. In a separate bowl, add 1/2 cup (116 g) of vegan mayonnaise, 2 tablespoons of tamari, 1 tablespoon of lemon juice, and 1/2 teaspoon of kelp powder. Stir the wet ingredients until they're combined.
4. Combine the tofu mock tuna salad. Scoop the wet ingredients into the bowl with the tofu and vegetables. Use a spoon to stir the salad, so the mixture is combined. You can serve the salad immediately or store it for a few days.
   • Consider serving the salad as part of a sandwich, dip, or green salad topping.

Making Mock Tuna Salad Using Chickpeas (Vegan)

1. Mash the chickpeas. Open one 15-ounce(425 g) can of chickpeas and drain the water. Rinse the chickpeas to remove excess sodium. Put the chickpeas into a large mixing bowl and use a fork or potato masher to mash the chickpeas until they're roughly pureed.
   • You can leave several of the beans whole for added texture.
2. Dice the celery, carrot, and pickle. Use a sharp knife to carefully dice enough red onion to measure 1/4 cup (40 g). You'll also need to dice enough celery to measure 1/4 cup (55 g) and enough pickle to measure 1/4 cup (35 g). Transfer the vegetables to the bowl with the mashed chickpeas.
3. Add the remaining ingredients. Measure and add the rest of the mock tuna salad ingredients into the bowl with the chickpeas. You'll need:
   • 3 tablespoons tahini
   • 1 teaspoon Dijon or spicy brown mustard
   • 1 tablespoon maple syrup or agave nectar
   • 1 teaspoon capers, drained and loosely chopped
   • Salt and pepper to taste
   • 1 tablespoon roasted unsalted sunflower seeds (optional)
4. Stir the mock tuna salad and serve it. Use a spoon to completely mix together the mock tuna salad. Taste the salad and adjust any flavorings according to your taste. Serve the salad as a dip, sandwich spread, or topping for leafy salad.
   • You can store the salad in an airtight container in the refrigerator for up to 5 days.

Things You'll Need

• Measuring cups and spoons
• Digital scale
• Knife and cutting board
• Mixing bowls
• Prep bowls
• Fork or potato masher
• Plastic wrap or kitchen towel
• Spoon
• Fine mesh strainer
• Small food processor

Sources and Citations

See also

• Make Vegan Pancakes
• Veganize Recipes
• Make Nasturtium Pesto
• Make a Vegan Bread and Butter Pudding
• Make Vegan Crème Brûlée
• Have a Vegan Seder Meal
• Make Vegan Fish Sauce
• Make Tofu Cream
• Make Seitan Goulash
• Make Vegan Chow Mein

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