I like tuna salad, but let’s be honest: it’s not the most aromatic and it’s not loved its high level of mercury. Luckily, there’s a substitute that’s vegan, refreshing, and mercury-free –> chickpea “tuna” salad!
So … first of all, what’s so bad about mercury?
Mercury is a heavy metal, like zinc, iron, and lead. Mercury (and lead) have no positive use in the human body, and instead negatively impact the brain and kidneys. Over time, mercury can build up in your blood, causing gradual hearing and vision issues, problems focusing, and loss of coordination (just to name a few!). All types of tuna have some level of mercury, but in particular, white albacore tuna has up to 3x the amount of mercury as canned light tuna. The U.S. Environmental Protection Agency recommends having no more than 6 ounces of albacore tuna weekly.
Let’s head to the nutrition of this “tuna” salad 🙂
Chickpeas – Per ounce, chickpeas have 3g of protein and 2g of fiber (which keeps your tummy satisfied). Chickpeas contain almost all of the essential amino acids, minus methionine. Chickpeas also have a low glycemic index (28); combined with the fiber and protein, this promotes a steady rise of blood sugar levels instead of a spike.
Sunflower seeds – Remember methionine? Sunflower seeds have it – making this tuna salad a complete protein. Sunflower seeds are rich in Vitamin E, copper, selenium (which is great for the thyroid and metabolism), among others. They also have linoleic acid (a type of fatty acid) which has been shown to promote fat loss.
Celery – Celery is a great source of fiber and is loaded with antioxidants. Regularly eating celery can reduce high cholesterol.
With the summer heat, who wants to turn on the stove? There’s no need swelter in the blazing sun to barbeque chicken or fish when there’s a quick, refreshing, and plant-based option right at hand. Plus, it’s super versatile! Scoop some into a salad, collard green wrap, or a gluten-free cracker (one of my favorites is the Trader Joe’s Norwegian Crispbread).
- 1 large carrot
- 2 rib celery
- ¼ medium onion
- 1 (15 oz) can or 1½ cup chickpeas, drained and rinsed
- heaping ¼ cup roasted and salted sunflower seeds
- ⅓ cup vegan mayonnaise
- 1½ tbsp lemon juice
- ½ tsp salt
- ¼ tsp dijon mustard
- a dash of turmeric
- ¼ tsp chipotle seasoning
- poppy seeds to top it off
- Cut the carrot and celery into a few large pieces and add them to the food processor or very good blender with the onion. Pulse everything until chopped (no purée though!). Transfer to a large bowl.
- Pulse the chickpeas and sunflower seeds in the food processor or very good blender to mash them. There should still be some bits of whole chickpea left (no hummus).
- Mix with veggies, and add the remaining ingredients.
Works Consulted
https://www.livestrong.com/article/156914-mercury-in-tuna-side-effects/
Love this! Fast and easy!
Thanks! I hope you like it! <3
Thanks! Valuable recipe!