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.