FOOD NEWS
Chickpeas Are Your Go-To For A Plant-Based 'Tuna' Salad
By Ashlyn Frassinelli
If you're on a plant-based diet but still want to enjoy the flavors of a tuna salad, chickpeas are an easy substitute that provides protein and the approximate texture of tuna.
Though these legumes won't be a one-to-one substitute for the exact texture of this type of fish, you can get something pretty close if you mash them up a little with a fork.
When you mix the chickpea mash with your usual sandwich ingredients like dressings and seasonings, you won't even miss the fish.
To make your garbanzo bean salad as tuna-adjacent as possible, add nori — which is essentially seaweed — or chopped capers to provide a briny, slightly oceanic flavor.
Chickpeas may not stack up to tuna in terms of protein content, but they are high in fiber, which aids in digestion and reduces cholesterol levels.
Chickpeas contain magnesium and calcium as well, and the key to getting all the nutrients possible out of them is to properly soak and prepare them before cooking.