...
a photo of Chickpea "Tuna" Salad in Lettuce Cups

Chickpea “Tuna” Salad in Lettuce Cups


This is a brilliant high-protein plant-based lunch or light dinner. Chickpeas are a powerhouse: each tin provides over 15g protein, 12g fibre, complex carbohydrates, plus iron, folate, and zinc. They're great for your heart, gut, and blood sugar – and are one of the most planet-friendly protein sources out there. Serve this flavour-packed salad either scooped into crisp lettuce leaves for a refreshing, low-carb option, or piled onto a slice of toasted sourdough for something more filling.

Takes 10 minutes

Serves 4

Ingredients
 

  • 1 × 400g tin of chickpeas drained and rinsed (approx. 1½ cups)
  • 1 small red onion finely diced
  • 2 cloves of garlic finely chopped or crushed
  • 3 scallions spring onions, finely sliced
  • 150 g vegan mayonnaise ½ cup + 2 tbsp (see page x for recipe)
  • Salt to taste
  • Pinch of black pepper
  • 5 small gherkins finely chopped (optional)
  • 1 tbsp Dijon mustard
  • 1 tbsp capers chopped
  • ½ tsp seaweed powder optional, for a hint of the sea

To Serve

  • 1 head of lettuce e.g. romaine, little gem or iceberg, leaves separated
  • or
  • Slices of toasted sourdough bread

Instructions
 

  • In a mixing bowl, roughly mash the chickpeas with a fork or potato masher until chunky but spreadable.
  • Add the red onion, garlic, scallions, mayonnaise, mustard, capers, gherkins (if using), seaweed powder, a pinch of salt and pepper. Mix well until fully combined.
  • Taste and adjust the seasoning, adding more salt, mustard, or mayo if needed.
  • Serve spooned into individual lettuce leaves for a fresh take, or spread generously over sourdough toast.
  • This will keep well in the fridge for 3–4 days, so it’s great for meal prep too.
Print Recipe

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Recipe Club

Image of chickpea curry

Unlock the Ultimate Plant-Based Culinary Experience with The Happy Pear Recipe Club!

Dive into 600+ mouthwatering recipes designed to nourish your body and tantalise your taste buds. Join our ever-growing, supportive community of food enthusiasts and take the first step on your journey to a healthier, happier you.

Your Membership Includes:

  • Recipes: Access 600+ delicious, health-boosting recipes.
  • Community Connection: Share cooking tips, get inspired, and support each other.
  • Wellness Resources: Unlimited HIIT workouts, guided meditations, yoga lessons, and breathwork sessions.
  • Eat Well. Feel Good. Live Better. Join The Happy Pear Recipe Club today and transform your culinary and wellness journey.
  • Join Now! Choose between monthly or annual membership and get access to all our incredible recipes and resources in one place.


Image of chickpea curry

Plant Based Recipes

View All

Recipe Club Pricing

Whether it's monthly or annual, our Recipe Club membership gives you access to all our recipes in one place

Annual

€35.99

Monthly

€3.99