This versatile recipe can be used in so many ways – in a salad, in a wrap, on top of rice or quinoa, or just on its own – and every way is delicious. It’s super flavorful and adds savory pizazz wherever it’s used.
Chickpeas of the Sea
When mashed, chickpeas have a crumbly yet creamy texture that works well for this kind of recipe.
Because chickpeas are high in resistant starch, protein, and fiber, they slow the rate of digestion which leads to a more gradual rise in blood sugar rather than a spike post-meal. This means that the body needs less insulin to manage blood sugar levels after the meal. Some studies show that eating chickpeas helps to improve insulin sensitivity overall, making cells respond better to the insulin that is used. That’s a double bonus!
Feed Your Gut With Fermented Foods
Sauerkraut is one of the most widely and commonly consumed fermented foods, and it has been eaten for its health benefits for thousands of years. It was used in ancient Rome to promote health and ward off infections.
Sauerkraut is a good source of vitamins and minerals, but is most known for its probiotic content and gut health benefits. Sauerkraut fermentation produces lactic acid bacteria that are known to be health-promoting for the gut, and the compounds found in sauerkraut also help modulate the body’s immune response.
Sauerkraut consumption has also been tied to a number of other health benefits such as having anti-cancer effects, improving irritable bowel syndrome, reducing risk of heart disease, and it has both antioxidant and anti-inflammatory properties as well.
The pickles, capers, and sauerkraut in this recipe all bring a sour, salty, tangy taste to the recipe that pairs well with the creamy and dense flavors and textures of chickpeas and sunflower seeds, as well as the fresh dill.
Seeds of Health
How cool is it that such a beautiful flower creates such nutritious seeds for us to eat?! Nature is amazing.
Sunflower seeds add a little crunch, a little creaminess, and a lot of vitamin E. Sunflower seeds are one of the best food sources of vitamin E, a powerful antioxidant that protects cells from damage, supports skin health, and lowers risk of chronic diseases.
Sunflower seeds contain many healthy minerals. They are a great source of magnesium, which is important for bone, muscle, and nerve health, and a good source of manganese as well, which is important for bone health, metabolism, and antioxidant defense.
Vegan 'Tuna' Salad
Ingredients
- 2 cups (304g) Chickpeas (canned, drained and rinsed) - About 1 full 15-ounce can
- 2 tbsps (30g) Sauerkraut (juice only) - Sauerkraut Juice available in 16.9-fluid-ounce bottles
- ½ cup (61g) Lemon Juice - Juice from 1 ¼ lemons
- 2 tbsps (30g) Dijon Mustard - Available in 8-ounce jars
- ¼ cup (39g) Pickle - About ½ medium-sized pickle
- 2 tbsps (17g) Capers - Available in 8.4-ounce jars
- ½ cup (97g) Red Onion (finely diced) - About 1 medium-sized onion
- 1 cup (101g) Celery (finely diced) - About 2 ½ medium-sized stalks
- 2 tbsps (1g) Fresh Dill (finely chopped) - Available in small bunches
- 2 tbsps (18g) Sunflower Seeds - Available in 5.25-ounce bags
Instructions
- Drain the chickpeas and gently pat dry.
- Place the chickpeas, sauerkraut juice, lemon juice, dijon, pickles, and capers into your food processor or blender. Pulse gently until the texture is just slightly chunky. You can also mash this mixture together in a bowl, instead of using a food processor.
- Transfer to a mixing bowl and stir in the onion, celery, dill, and sunflower seeds.
- Toss well and enjoy!
Notes
- No Sauerkraut Juice: Use pickle juice or apple cider vinegar in place of the sauerkraut juice.
- Serve it: On a salad, in lettuce or nori wraps, with vegetable slices, or with homemade chips.
Nutrition
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