My Nutritarian Diary: Chickpea “Tuno” Salad

Chickpea Tuno Salad Header

What I enjoy most about Chickpea “Tuno” Salad, apart from its deliciousness, is that I feel full and very satisfied after eating a serving of it. Whether I plate it on a bed of greens or spread it across a piece of whole-wheat toast, this salad is good anytime for any meal—okay, it may be a stretch for breakfast.

Chickpeas have the distinction of being a bean that is extremely high in insoluble fiber (which is the good fiber we need to eat for a healthy digestive system), the mineral manganese (which protects our cells’ energy systems), and protein. They also lower LDL-cholesterol and help with weight loss. You can find out more about them on the World’s Healthiest Foods website.

Also found in this unique recipe are kelp granules (I used a few seaweed snack sheets) and lite silken tofu. The former adds the “sea” flavor to the salad, and the latter provides the perfect creamy texture you would get from mayonnaise with less fat, as well as provides the nutrients from soybeans.

Some bites reminded me of eating a wonderful potato salad, and some bites reminded me of the ever-popular egg salad. But all bites had me hooked and inspired me to share it with you.

 

IMG_4196_edited

Chickpea “Tuno” Salad
(Chef Jame Rohrbacher’s recipe in Eat to Live Cookbook. Alterations I made are in italics below)

INGREDIENTS:
• 3 cups cooked chickpeas or 2 (15-ounce) cans no-salt added or low-sodium chickpeas, drained
• 1 cup raw almonds, preferably blanched
• 2 tablespoons lemon juice, or more to taste
• 1 teaspoon kelp granules*
• 1 (12.3-ounce) package of firm lite silken tofu
• 3 tablespoons white wine or champagne vinegar (I used white wine vinegar)
• ½ teaspoon dry mustard powder
• 2 tablespoons nutritional yeast (I used ½ teaspoon more)
• 3 teaspoons of Dijon mustard
• 2 medium celery stalks, diced
• ⅓ cup red bell pepper, minced
• ¾ cup frozen peas, thawed
• Freshly ground black pepper
Salt, to taste

*I was not able to locate this ingredient so I just added a few small sheets of a salted seaweed snack I purchased for a dollar.

DIRECTIONS:
“In a food processor, pulse the chickpeas and almonds until coarsely chopped. Add the lemon juice and kelp powder and pulse a few more times. Transfer to a large mixing bowl.

Place the tofu, vinegar, dry mustard, yeast, and mustard in a high-powered blender and blend until very smooth. Add to the mixing bowl with the chickpea mixture, along with the celery, green onions, red pepper, peas, and black pepper (and salt). Mix thoroughly.

Cover and refrigerate for at least 30 minutes to let the flavors mingle before serving” (Chef James Rohrbacher).

MY NOTES:
The Eat to Live Cookbook recipes are purposely low in salt. I personally do not follow a low-sodium diet, so I do add some salt to the recipes in this book.

When I make this again, I am going to add about ¼ cup of diced dill pickles. I think that would be a wonderful addition to this recipe.

This entry was posted in nutritarian and tagged , , , , , , , , , , , , , on by .

About Cassandra

When I’m not working for FOX 28 and its parent company, Northwest Broadcasting Inc., as an executive assistant, I enjoy spending time reading about and experimenting with low-fat, plant-based recipes. After watching the documentary “Forks Over Knives” and reading the book “Food Over Medicine: A Conversation That Could Save Your Life” by Pamela Popper and Glen Merzer I was totally convinced that I needed to change the way I looked at food and how I ate it. The purpose of My Nutritarian Diary, a www.myfoxspokane.com blog, is to deliver fantastic-tasting and nutrient-dense recipes that are sprinkled with dashes of nutritional wisdom each week for the Health-Conscious, Health-Adventurous, and Health Happy—at whatever stage they are in on their health journey. The term nutritarian was first coined by Dr. Joel Fuhrman, author of #1 New York Times best-selling book “Eat to Live,” and it is how I classify my approach to eating a low-fat and mostly plant-based diet. If you are interested in sponsoring this blog, please contact Katie Vantine at 509-448-2828.

Leave a Reply