Garbanzo beans, also known as chickpeas, stand in for tuna for a creamy, tasty filling that can be used to make sandwiches or to top slices of toasted baguettes for a convenient appetizer.
Canned garbanzos are convenient, but feel free to cook up a pot of dried beans if you have the time.
For best results, coarsely chop beans, celery and onions into equal-sized pieces. It’s a good idea to chop the celery first so it can be soaked in water while you prep your other ingredients. Soaking helps release the potent celery flavor and give it a fresh crunch.
If you’re not vegan, but don’t like the fishy smell of a true tuna salad, here’s a way to enjoy the creamy texture without the fish — it may be your new go-to quick dish!
Vegetarian ‘Tuna’ Salad
Ingredients:
• 2 stalks celery, deveined and chopped (about 1 cup)
• 1 (15.5-ounce) can garbanzo beans, rinsed, drained and coarsely chopped
• 1/2 medium onion, chopped
• 1 1/2 teaspoons garlic salt
• 1/2 teaspoon black pepper
• 1 cup mayonnaise or vegan mayonnaise
• 1 teaspoon mustard (optional)
• 1 teaspoon sweet relish (optional)
Directions:
Soak celery in cold water for 15 minutes. Drain and pat dry. Combine with remaining ingredients, including optional mustard and relish. Taste and adjust seasonings to taste. For a creamier salad, add more mayonnaise.
Keep chilled until ready to serve. May be used as a sandwich filling, or to top crackers or toasted baguette slices.
Makes about 2 cups.
Approximate nutrient analysis per serving (based on 1/2 cup serving with optional ingredients): 480 calories, 43 g fat, 7 g saturated fat, 25 mg cholesterol, 900 mg sodium, 18 g carbohydrate, 5 g fiber, 4 g sugar, 6 g protein. Nutritional analysis provided by Joannie Dobbs, Ph.D., C.N.S.
The Buddhist Tzu Chi Foundation is an international nonprofit with a local office in Kaimuki. Its mission of community service includes the promotion of a healthy vegetarian lifestyle. To learn more, visit facebook.com/hawaiitzuchi or call 808-737-8885.
