Roman Chickpea "Tu-No" Salad - Healthy, Plant-Based, Oil-Free, Vegan Recipe

Healthy chickpeas replace tuna in this easy salad recipe.  A quick, oil-free dressing is made from tahini, Dijon mustard, and capers.  Mediterranean "Roman" flavor comes from a colorful mix of sun-dried tomatoes, bell pepper, olives, and more.  This plant-based, gluten-free, vegan recipe is a snap to make, and it gets even better the next day.

EASY          Servings: 6       Ready In: 10 minutes

Roman Chickpea Tu-No Salad - Healthy, Plant-Based, Oil-Free, Gluten-Free, Easy Recipe

Roman Chickpea Tu-No Salad - Healthy, Plant-Based, Oil-Free, Gluten-Free, Easy Recipe

Chef's Plant-Based Tip:  Use a fork to mash up healthy chickpeas until you reach a consistency resembling canned tuna.  With the capers and other ingredients, no one will be able to tell this salad is vegan

Chef's Plant-Based Tip:  Use a fork to mash up healthy chickpeas until you reach a consistency resembling canned tuna.  With the capers and other ingredients, no one will be able to tell this salad is vegan

Chef's Oil-Free Tip:  A quick dressing from tahini, Dijon mustard, and caper brine helps make a salty, creamy dressing for this easy plant-based salad recipe

Chef's Oil-Free Tip:  A quick dressing from tahini, Dijon mustard, and caper brine helps make a salty, creamy dressing for this easy plant-based salad recipe

Chef's Flavor Tip:  A colorful mix of crunchy vegetables like celery, red onion, and bell pepper help create interesting texture for this quick, easy, plant-based vegan recipe

Chef's Flavor Tip:  A colorful mix of crunchy vegetables like celery, red onion, and bell pepper help create interesting texture for this quick, easy, plant-based vegan recipe

Ingredients

1 (15-ounce) can chickpeas, rinsed and drained
¼ red onion, diced
½ red bell pepper, seeded and diced
3 stalks celery, diced
¼ cup Kalamata olives, chopped
¼ cup sun-dried tomatoes, chopped
2 tablespoons fresh basil, chopped
2 tablespoons capers, drained and loosely chopped
2 tablespoons of the caper brine
2 tablespoons tahini
2 teaspoon Dijon mustard
¼ teaspoon black pepper


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Procedure

To make the Chickpea “Tu-No”:  Drain and rinse the chickpeas.  Place into a medium bowl.  Use a fork to mash the chickpeas into a consistency resembling canned tuna.  

To make the Roman Chickpea Salad:  Dice the red onion, bell pepper, and celery.  Chop the olives, sun-dried tomatoes, basil, and capers.  Add all to the bowl with the mashed chickpeas.  Add 2 tablespoons of the caper brine, along with the tahini, Dijon, and black pepper.  Stir well to combine.

Serve on toasted bread or enjoy with lettuce and tomato. 

Chef's Tips:  This salad tastes even better after it sits for a day.  You can add other fresh herbs for even more healthy flavor.  Tarragon, parsley, and fresh mint would add bright flavors.  If you’re concerned about sodium from the caper brine and olives, you can cut back on these and use some fresh lemon zest and juice for salt-free flavor.

Yield: 4 cups


Step-by-Step Photos:

Nutrition Facts

Serving size: 1/6 of a recipe (3.3 ounces).

Calories 119.05
Calories From Fat (32%) 38.46
% Daily Value
Total Fat 4.55g 7%
Saturated Fat 0.52g 3%
Cholesterol 0mg 0%
Sodium 166.1mg 7%
Potassium 303.62mg 9%
Total Carbohydrates 15.68g 5%
Fiber 4.68g 19%
Sugar 3.68g
Protein 5.29g 11%
Calcium 17.37mg 2%
Iron 56.7mg 315%
Vitamin A 496.63IU 10%
Vitamin C 1032.81mg 1721%


This is your answer for dairy-free, vegan Feta cheese. Made with the traditional technique of dairy feta, gluten-free organic tofu is pickled before soaking in an oil-free marinade. Enjoy this plant-based recipe over my Take Anywhere Healthy Salad, Orzo Pasta Salad or baked potatoes. More healthy plant-based recipes at: www.plants-rule.com