Mock Tuna Salad

Vegetarian
Gluten Free
Dairy Free
Popular
Health score
9%
Mock Tuna Salad
45 min.
4
231kcal

Suggestions

Ingredients

  •  celery stalks whole
  • 15 ounces chickpeas drained and rinsed
  • 0.5 tsp kombu 
  • tbsp soya sauce low sodium
  • tbsp vegan mayo fat-free ()
  • tsp nutritional yeast 
  • 0.5 tsp onion flakes 
  • tbsp relish (dill pickle)

Equipment

  • food processor
  • mixing bowl
  • grater

Directions

  1. In a large mixing bowl, mash chickpeas with a fork until coarse and no whole beans are left. Alternatively, pulse beans in a food processor a few times -- careful not to puree, and transfer to a mixing bowl. Shred celery with a cheese grater or pulse a few times in a food processor.
  2. Transfer to the mixing bowl and add remaining ingredients, stirring to combine.
  3. Add more vegan mayo and/or kelp as necessary or desired and black pepper to taste.Use Nasoya's fat-free vegan mayo or use the fat-free homemade mayo recipe in my cookbook. Many low fat mayo's, such as Trader Joes brand, are also accidentally vegan but not fat-free. Chef's notes: 1 small dill pickle may be shredded or minced and used in place of the relish. You can also add a light squirt of lemon juice for added flavor.Nutritional Information
  4. Amount Per Serving
  5. Calories
  6. Fat
  7. 10g
  8. Carbohydrate
  9. 70gDietary Fiber5.10gSugars1gProtein7.70g

Nutrition Facts

Calories231kcal
Protein17.7%
Fat30.5%
Carbs51.8%

Properties

Glycemic Index
26.94
Glycemic Load
5.45
Inflammation Score
-5
Nutrition Score
12.857825905732%

Flavonoids

Apigenin
0.06mg
Luteolin
0.02mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:230.88kcal
11.54%
Fat:8.01g
12.32%
Saturated Fat:1.1g
6.9%
Carbohydrates:30.61g
10.2%
Net Carbohydrates:22.08g
8.03%
Sugar:5.52g
6.13%
Cholesterol:2.9mg
0.97%
Sodium:258.13mg
11.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.46g
20.92%
Manganese:1.13mg
56.39%
Folate:188.4µg
47.1%
Fiber:8.53g
34.11%
Copper:0.38mg
19.17%
Phosphorus:190.48mg
19.05%
Iron:3.25mg
18.05%
Vitamin K:17.76µg
16.91%
Magnesium:55.91mg
13.98%
Zinc:1.7mg
11.32%
Potassium:368.84mg
10.54%
Vitamin B1:0.13mg
8.86%
Vitamin B6:0.17mg
8.43%
Calcium:61.25mg
6.13%
Selenium:4.16µg
5.94%
Vitamin B2:0.08mg
4.99%
Vitamin E:0.64mg
4.24%
Vitamin B5:0.35mg
3.5%
Vitamin B3:0.63mg
3.14%
Vitamin C:2.08mg
2.52%
Vitamin A:56.52IU
1.13%