10-Minute Roman Chickpea “Tu-No” Salad

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Easy |  Servings: 6 |  Ready In: 10 minutes |  Yield: 4 cups

Healthy chickpeas replace tuna in this easy vegan 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, salad is a snap to make, and it gets even better the next day.

Ingredients

  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 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

How it’s Done

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.

Everything comes together in under 10 minutes for this easy, healthy plant-based salad

Serve on toasted bread or enjoy with lettuce and tomato.

Yield: 4 cups

Chef Katie’s Tips

Canned Bean Tip: Always drain and thoroughly rinse canned beans before using.  This removes any of the canned flavor and makes them more digestible.

Make a Day Ahead: This salad tastes even better after it sits for a day.

Add Fresh Herbs: You can add other fresh herbs for even more healthy flavor.  Tarragon, parsley, and fresh mint would add bright flavors.

Low-Sodium: 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.  Check for canned chickpeas with “No Salt Added”

Watch this Helpful Video:


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%

Shopping and Gear List

    • Organic Raw Sun-Dried Tomatoes (No Salt & Unsulphered), 8oz
    • Revive Naturals Stone-Ground Native Sesame Tahini, Hulled, Unsalted, Non-GMO, Gluten-Free, Kosher, Vegan, Tree Nut-Free, 15 Ounce (2-Pack)
    • 365 Everyday Value, Organic Dijon Mustard, 8 oz

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