Best 7 Vegetarian Tuna Salad Recipes
For those seeking a delicious and plant-based alternative to traditional tuna salad, vegetarian tuna salad offers a delightful option. Crafted from ingredients such as chickpeas, tofu, and vegetables, this protein-packed dish delivers a satisfying texture and savory flavor reminiscent of tuna. Whether you're looking for a quick and easy lunch or a nutritious addition to your dinner table, this versatile dish is sure to tantalize your taste buds and provide a healthy alternative to its fish-based counterpart.
Check out the recipes below so you can choose the best recipe for yourself!
VEGAN TUNA SALAD
Steps:
- Blend olive oil and soy milk together in a blender until thickened. Add salt, sugar, and mustard; turn on blender and drizzle vinegar through the opening in the lid until mixture is smooth. Add chickpeas, pickles, celery, onion, and dill; blend until mixture is evenly chopped.
Nutrition Facts : Calories 170.6 calories, Carbohydrate 10 g, Fat 14 g, Fiber 1.7 g, Protein 2 g, SaturatedFat 1.9 g, Sodium 448.7 mg, Sugar 1.7 g
VEGETARIAN TUNA SALAD
A friend passed this on from an old cookbook, and I love it! It doesn't taste exactly like tuna, but it's similar. It's great for a sandwich, very easy to make, and high in protein. If you're trying to make it super healthy, go for low-fat mayo.
Provided by filaughn
Categories Lunch/Snacks
Time 10m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Put beans in a medium-sized bowl and mash well.
- Add remaining ingredients and mix well.
- Chill for several hours before serving.
VEGGIE-LOADED TANGY TUNA SALAD
Steps:
- Place flaked tuna in a medium bowl. Add veggies and mix well. Add mayo, honey mustard, relish, salt, and black pepper. Mix thoroughly. Season with more salt and black pepper, to taste, if you like. Mmmmmm!
TUNA AND VEGETABLE SALAD
Provided by Rachael Ray : Food Network
Categories main-dish
Time 20m
Yield 6 servings
Number Of Ingredients 10
Steps:
- In a bowl combine celery, tomatoes, chick peas, onions, parsley and olives. Flake tuna and add to the salad. Dress salad with juice of 2 lemons and about 1/3 cup olive oil. Season the salad with salt and pepper and toss.
MOCK TUNA SALAD
Steps:
- In a medium bowl, combine garbanzo beans, mayonnaise, mustard, relish, chopped green onions, salt and pepper. Mix well.
Nutrition Facts : Calories 219.6 calories, Carbohydrate 32.7 g, Cholesterol 2.6 mg, Fat 7.2 g, Fiber 6.2 g, Protein 7 g, SaturatedFat 1 g, Sodium 506.6 mg, Sugar 1.3 g
CHEAP VEGETARIAN TUNA SALAD
Many other vegetarian tuna salad uses tofu or other relatively expensive ingredients, but not this one! Just a can of chickpeas and a couple other ingredients you probably already have in the fridge. It has a pretty realistic texture - add whatever you like, and would normally put in tuna salad. The ingredient measurements are approximate - I have never actually measured how much to put in, just eyeballed it. Please put in as much or little as you want, or whatever you want.
Provided by jconway520
Categories Low Cholesterol
Time 10m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Mash the chickpeas or great northern beans with a potato masher or fork. NOTE: It does take some time to mash the beans. Please post suggestions if you have a good way to speed this up.
- Combine other ingredients and mix.
- Chill if desired.
Nutrition Facts : Calories 144.1, Fat 1.6, SaturatedFat 0.2, Cholesterol 0.5, Sodium 438, Carbohydrate 27, Fiber 5.3, Sugar 0.7, Protein 5.9
MAIN DISH SALAD WITH TUNA AND VEGETABLES
For the past couple of decades restaurant menus have named any salad that features tuna, whether fresh or canned, raw or cooked, a Niçoise salad. Few of them resemble the traditional summer salad of Nice made with tomatoes and thin-skinned green peppers, cucumbers and other local vegetables such as fava beans and baby artichokes, olives, anchovies, hard-cooked eggs and oil-packed tuna. I often make a meal of a tuna, potato and vegetable salad. If tomatoes are out of season, I shred a carrot; and if green beans don't look good I use broccoli. Make sure to include lots of minced fresh herbs.
Provided by Martha Rose Shulman
Time 30m
Yield Serves 4 to 6 as a main dish
Number Of Ingredients 14
Steps:
- In a small bowl or pyrex measuring cup, whisk together the vinegar and lemon juice with the garlic, salt, pepper, and Dijon mustard. Whisk in the olive oil and yogurt if using.
- Steam the potatoes above 1 inch simmering water for 10 to 15 minutes, until tender. Transfer to a large salad bowl, aand season with salt and pepper. Add the tuna and while the potatoes are hot toss with 1/4 cup of the dressing. Season with salt and pepper to taste.
- If using green beans, bring a pot of generously salted water to a boil, and fill a bowl with ice water. Add the green beans to the boiling water and cook 4 to 5 minutes, until just tender. Transfer to the ice water, cool and drain. Dry on paper towels. If using broccoli, steam for 5 minutes, refresh with cold water, and dry on paper towels. Add the cooked vegetables to the salad bowl, along with the red or green pepper, carrots if using, and half the herbs, and toss together with another 1/4 cup of the dressing.
- Assemble the salad: Either add the remaining ingredients to the salad bowl and toss with the remaining dressing, or toss the salad greens and remaining herbs with the remaining dressing and pile onto a platter or wide salad bowl. Top with the potato-tuna-vegetable mixture and garnish with the tomatoes, olives and eggs.
Nutrition Facts : @context http, Calories 438, UnsaturatedFat 18 grams, Carbohydrate 41 grams, Fat 23 grams, Fiber 10 grams, Protein 18 grams, SaturatedFat 4 grams, Sodium 873 milligrams, Sugar 3 grams, TransFat 0 grams
Tips:
- For the best flavor, use ripe avocados.
- If you don't have canned chickpeas, you can use cooked chickpeas.
- To make the salad more flavorful, add some chopped celery, onion, or bell pepper.
- If you want a vegan version of the salad, use vegan mayonnaise.
- Serve the salad on a bed of lettuce or in a pita pocket with your favorite toppings.
Conclusion:
Vegetarian tuna salad is a delicious and healthy alternative to traditional tuna salad. It's perfect for lunch, dinner, or a snack. With its creamy texture and flavorful ingredients, this salad is sure to please everyone at your table. So next time you're looking for a quick and easy meal, give vegetarian tuna salad a try. You won't be disappointed!
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
#15-minutes-or-less #time-to-make #course #main-ingredient #preparation #healthy #lunch #beans #easy #beginner-cook #low-fat #vegetarian #dietary #low-sodium #low-cholesterol #sandwiches #low-saturated-fat #low-calorie #healthy-2 #low-in-something #3-steps-or-less
You'll also love