Nourishing Vegan “Tuna” Salad

happy monday everyone! while every single day is meatless for me, i know a lot of y’all enjoy meatless monday, which is awesome! Nourishing Vegan “Tuna” Salad is the hearty, super flavorful and amazingly delicious lunch or dinner that you can have made in no time.

there’s no cooking involved, so that makes this recipe easy, right?! all you’re going to need are some deliciously minimal ingredients and a food processor.

my vegan “tuna” salad of course doesn’t contain any tuna! instead, it’s packed with extra firm tofu and chickpeas, which makes up the bulk of the recipe.

personally, i really like vegan mayo but i know a lot of people don’t so i wanted to make this one mayo free!

instead of vegan mayo, the creamy component is going to come from vegan cream cheese. i do recommend using a high quality one such as monty’s, kite hill or miyokos.

of course you can use whatever you have on hand, but that’s just my recommendation.

if you do want more of a “fish” taste, i know that miyoko’s makes a lox free cream cheese, so that’s always something you could try.

while the “tuna” salad is soft and creamy, i wanted to add a variety of textures, so i went with cucumbers and raisins.

celery would also work perfectly but i just didn’t have any on hand and didn’t feel like going back to the store lol. either works well though!

the raisins of course add a sweet component that i personally love but you can always omit them! you could also use dried cranberries or something.

i turned my vegan “tuna” salad into a sandwich because that’s just how i roll #carblife but trust me, it’s amazing on it’s own.

it’s just an overall really delicious and hearty recipe that you can eat with a lot of different things. from bread to pasta and lettuce wraps, the salad compliments just about everything.

here’s everything you need!

  • extra firm tofu

  • chickpeas

  • hemp hearts

  • dijon mustard

  • liquid aminos

  • vegan cream cheese

  • onion salt

  • garlic powder

  • herbs de provence

  • raisins

  • cucumber or celery

here are some other delicious vegan lunch or dinner ideas from my blog!

Crispy Tofu Tenders with Homemade Dipping Sauce

The Best Vegan Taco Pasta Salad

The Best One Pot Creamy Sauce with Cauliflower

Vegan Cheesy Sweet Potato Taquitos

Hearty Vegan Marinara (8 Ingredients & 30 min)

Easy Veggie Pasta Salad with Tahini Dressing

Gluten-free and Vegan Pot Pie

Healthy Vegan Sweet Potato Mac and Cheese

are you going to make my Nourishing Vegan “Tuna” Salad?!

if you make one of my recipes, i would LOVE to see your creation! be sure to leave a review in the comments section, it is so appreciated and helps my small business. 

also, you can follow upbeetandkaleingit on InstagramPinterest, and Facebook for more vegan recipes!

do you want to save this recipe for later!? you can add the recipe to your recipe board on Pinterest!

it brings me so much happiness to see your beautiful recreations on Instagram :). tag me so that i can see and repost your food on my stories!

Nourishing Vegan “Tuna” Salad

Recipe by MaryCourse: Lunch & Dinner, ProteinDifficulty: Easy
Servings

5

servings
Prep time

30

minutes

recipes yields 4-5 servings depending on portion size

Ingredients

  • 14 ounces extra firm tofu

  • 1 can (15 ounces) rinsed and drained chickpeas

  • 1/4 cup hemp hearts

  • 1 tbsp dijon mustard

  • 1 tbsp liquid aminos

  • 3/4 cup vegan cream cheese

  • 1/2 tsp onion salt or to taste (tailor based on saltiness level desired)

  • 1 tsp garlic powder

  • 1/2 tsp herbs de provence

  • 1/3 cup raisins
  • 3/4 cup chopped celery or cucumber

Directions

  • break apart the tofu and add all ingredients but the raisins and celery/cucumber to a food processor and blend until a thick, grainy texture forms. see pictures for reference.
  • transfer the mixture to a bowl and fold in the raisins and celery or cucumbers.
  • mix well and serve on it’s own or with bread as a sandwich.
  • store in the fridge in an airtight container and enjoy!

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hi, i'm mary!

I create vegan recipes using real foods that will nourish both your body and soul.

Here, you’ll find everything from scrumptious desserts to savory and nourishing comfort food. Thank you for being here and I hope you enjoy my delicious creations!

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