4 easy and healthy vegan tuna recipes!

The tapas and tuna sandwiches They are a classic in Mediterranean cuisine that we can find in all bars and serve as dinner, lunch or quick snacks. For people who are vegetarian or vegan, for those who simply want to reduce their impact on the environment by eating less fish or more sustainably, or for people simply trying new recipes, there are many vegetable alternatives that they can prepare to replace the tuna.

Vegan cuisine is an expert in finding vegetable substitutes so that we do not miss any flavor. Can prepare a vegan tuna or false tuna –as it is sometimes called– with very different vegetable ingredients, such as chickpeas, beans, tofu or even seeds. All versions are fantastic to make fillings for sandwiches or similar reminiscent of tuna but without carrying it.

How to make vegan tuna

The key is to prepare a vegetable salad that reminds us of tuna salads, in flavor and texture. These vegan tuna salads serve us later to fill, spread or accompany.

When looking for an alternative to tuna in these salads, what will give us the best result is to use textured protein-rich plant-based ingredients. Hence, some of the star ingredients to make vegan tuna are:

Chickpeas, which can also be baked or sautéed TofuTempehSeeds and nuts

Then, to taste the seawe can add seaweed such as nori, wakame or dulse directly to the salad or prepare a vinaigrette with them.

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4 vegan tuna recipes

Preparation: 10 minutes

since you can get a “fake tuna” or vegan “tuna” in different ways, I will give you several recipes for you to try.

The first is a classic, a vegan chickpea tuna which is ideal as a filling for sandwiches and wraps.

But you can also make vegan tuna without chickpeas. This is what we will do in the other three recipes: a Vegan Sunflower Seed Tuna Tartarea vegan tofu tuna and finally a Vegan tuna salad without mayonnaise.

1. Vegan chickpea tuna

This vegan tuna recipe is very easy and we can easily customize it with ingredients to our liking. The main ingredient is chickpeas, which They are a classic when it comes to making tuna salads to use as a filling in sandwiches and sandwiches.

served in a sandwich or bocadilloor in lettuce wrap for a lower carb alternative.

Ingredients:

400g cooked chickpeasJuice of half a lemon4-6 tablespoons vegan mayonnaise or 1 avocado (the mayonnaise can be tofunaise or homemade cashew mayonnaise)1 teaspoon mustard1/2 red spring onion½ teaspoon garlic powder1 tablespoon nori seaweed or dulse flaked or chopped black pepper Optional: 2 tablespoons capers, pitted olives, 3 gherkins, a couple tablespoons fresh herbs such as cilantro or parsley, 1 celery stalk, 1/2 raw or baked red pepper

Preparation:

Drain the chickpeas well.peel and chop onion and optional ingredients, if using.Put the chickpeas in a bowl, Season with salt and pepper and mash with a fork or potato masher until you get a coarse, textured puree.Add the lemon juicemustard, mayonnaise, chopped chives and optional ingredients and mix well.If you are going to use the avocadosimply open the avocado, remove and mash the pulp with a little salt and lemon juice, add to the salad or filling and mix well.

2. Vegan Sunflower Seed Tuna Tartare

Soaking: 12 hours – Preparation: 10 minutes

This is one raw vegan alternative to salads or stuffed with vegan tuna. It is also recommended for people who follow a keto diet or low carbohydrate diets.

serve it with lettuce leaves, carrot strips and seed crackers.

You can also use it as a filling vegan sushi.

Ingredients:

120 g raw sunflower seeds 2 tablespoons lemon juice 1 tablespoon raw apple cider vinegar 2 tablespoons olive oil sea salt 1/2 spring onion 1 teaspoon mustard 1 tablespoon crushed nori seaweed or dulse seaweed Optional: olives, capers, baked bell pepper, 1 stalk diced celery, parsley

At your service:

lettuce leavesseed crackers

Preparation:

To make the salad or filling, you must first soak the sunflower seeds. To make it, put the seeds in a bowl, cover with water and leave at room temperature for about 8 hours.At the time of making the salad or filling, drain the seeds well. Peel and chop the spring onion and optional ingredients.Place the seeds in a food processor together with the lemon juice, the vinegar, the oil, the salt and the mustard and pulse about 10 times until obtaining the consistency of a salad. Add the rest of the ingredients and mix well.If you want a creamier textureyou can add avocado pulp or a couple of tablespoons of cashew mayonnaise.

3. Vegan tofu tuna

Freezing: 8 hours – Preparation: 10 minutes

This vegan “tuna” style salad is richer in protein and low in carbohydrates thanks to the tofu. Not only is it a good alternative to other pâtés made directly with legumes, but it is also a good example of how excellent vegan tuna can be made without chickpeas.

To achieve the ideal texture, it is important to freeze and thaw tofu before using it.

You can serve it with lettuce leaves, toast or crackersin a sandwich or as crepe filling, pancakes or sweet potatoes baked.

Ingredients:

250 g of firm tofu1 sheet of nori seaweed crushed until flakeshalf a spring onion8 tablespoons of vegan mayonnaise1 teaspoon of lemon juice2 tablespoons of soy sauce1 teaspoon of mustardOptional: 2 tablespoons of capers or pitted olives, chopped, 1 stalk of chopped celery, garlic in dust

Preparation:

To make the fake tuna salad and get an ideal texture, you have to freeze the tofu.then you thaw itwrap it in a kitchen towel and leave it on top a weight to dry well for at least half an hour. When preparing the salad, prepare all the ingredients. Crush the nori seaweed until you get flakes. Peel and chop the spring onion and celery and olives, if you are going to use it.Place the dried tofu in a bowl and mash with a fork until desired texture is achieved.Add soy sauce, lemon juice, mayonnaise and mix well.Add spring onion, seaweed and optional ingredients.mix well and try the taste.

4. Vegan white bean tuna without mayonnaise

Preparation: 10 minutes

Instead of using mayonnaise, we can prepare the vegan tuna salad with tahini sauce for a lighter alternative.

This recipe uses white beans, but the we can substitute chickpeas or firm tofu.

It is ideal for serve in a sandwich with tomato sliceslettuce leaves and sprouts.

Ingredients:

400 g of cooked white beans 1/2 spring onion 2 gherkins 2 tablespoons of parsley Optional: capers, olives, red pepper

For the tahini sauce:

3 tablespoons white tahini juice of half a lemon 1 tablespoon apple cider vinegar 1 tablespoon olive oil pepper 2 tablespoons water 1 tablespoon nutritional yeast 1 garlic clove (optional)

Preparation:

First prepare the sauce. Blend all the ingredients until you get a mayonnaise texture. If necessary, add more water. Try the taste.peel and chop the chives, the gherkins, the parsley and, if you are going to use them, the olives, the capers and the red pepper. To make the vegan tuna salad, drain the beans well and put them in a bowl. Mash the beans a little with a fork to get a salad texture.Add the rest of the ingredients and the sauce and mix well. Try the taste.