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.
Prep Time25 mins
Total Time25 mins
- 1 (15-ounce) can garbanzo beans, drained and rinsed*
- 1 (14-ounce) can quartered artichoke hearts, drained
- 1/2 small red onion, finely diced
- 1/3 cup kalamata olives, pitted and roughly chopped
- 1/3 cup drained and chopped jarred roasted red peppers
- 1/4 cup dry-packed sun-dried tomatoes, chopped**
- 1/4 cup flat-leaf parsley leaves, finely chopped
- 1 to 2 tablespoons capers, drained and roughly chopped
- 1/4 cup plus 2 tablespoons vegan mayonnaise
- Juice of 1 lemon, more or less to taste (about 2 1/2 to 3 tablespoons fresh lemon juice)
- 1/2 teaspoon dried oregano
- Sea salt and freshly ground black pepper
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.
*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.