Vegan Mediterranean Un-Tuna Salad
This vegan mediterranean un-tuna salad is unbelievably reminiscent of the real thing (i.e., Whole Foods' Mediterranean Tuna Salad) Most vegan tuna salads use a base solely derived from mashed chickpeas. Although this version relies on the trusty beans as well, its base gets a helping hand from an unexpected veggie ingredient: artichokes. When pulsed in a food processor, artichoke hearts take on a flaky texture that both looks and feels a whole lot like flaked tuna. Although this vegan un-tuna salad can be made with a strictly artichoke base (i.e., sans beans), I quite like the texture and protein-boost that the combination of artichokes and chickpeas provides.
Servings: 4
Ingredients
- 1 (15-ounce) can garbanzo beans, drained and rinsed*
- 1 (14-ounce) can quartered artichoke hearts, drained
- ½ small red onion, finely diced
- ⅓ cup kalamata olives, pitted and roughly chopped
- ⅓ cup drained and chopped jarred roasted red peppers
- ¼ cup dry-packed sun-dried tomatoes, chopped**
- ¼ cup flat-leaf parsley leaves, finely chopped
- 1 to 2 tablespoons capers, drained and roughly chopped
- ¼ cup plus 2 tablespoons vegan mayonnaise
- Juice of 1 lemon, more or less to taste (about 2 ½ to 3 tablespoons fresh lemon juice)
- ½ teaspoon dried oregano
- Sea salt and freshly ground black pepper
Instructions
- Add the garbanzo beans to a food processor and pulse 5 to 10 times, or until they're chopped and take on a flaky texture. Do not over-process. Transfer to a large serving bowl.
- Next, add the artichoke hearts to the food processor. Pulse about 10 times, or until they're chopped and take on a flaky texture. Carefully gather the chopped artichokes within your hands or within a piece of cheesecloth, and press the excess water from them. They don't need to be completely dry, but you want to release any excess liquid to ensure a more "tuna-like" texture. Add to the bowl with the garbanzo beans.
- Stir in the red onion, olives, roasted red peppers, sun-dried tomatoes, parsley, capers, vegan mayonnaise, lemon juice, and oregano.
- Season to taste with sea salt and black pepper. (Note: depending on how salty your olives, sun-dried tomatoes, etc. are, you may not need to add much salt.)
- Serve on its own, tucked into pita bread, or on top of sandwich bread, baguette slices, crackers, cucumber slices, etc.
- Cover and refrigerate leftovers for up to 3 days.
Notes
*For a bean-free version, omit the chickpeas and use 2 cans of artichoke hearts instead. Note: you may need to reduce the amount of mayo if you go this route, so add a few tablespoons, taste, and then reassess/adjust as needed.
**If your sun-dried tomatoes are firm or tough, soak them in hot water for at least 15 minutes to soften. Then, drain and chop.