Chickpea Tuna Salad Recipe: # 1 Fiber Favorite

Chickpea Tuna Salad Recipe
Chickpea Tuna Salad Recipe

Chickpea Tuna Salad Recipe

Did reading our recent review of Dr. Will B’s incredible new book Fiber Fueled start you searching for fiber-friendly recipes?

We thought it might! So today’s post brings you Chickpea “Tuna” Salad, a delicious creation of our Fruitive chef, Ryan Becklund.

Prepared from 100-percent cruelty-free ingredients, Ryan’s vegan Chickpea “Tuna” Salad Recipe has all the original’s tang and texture. Besides being gluten- and oil-free, it’s packed with fiber and plant-based protein.

With a medley of various ingredients designed to keep your gut’s microbiome happy, it’s sure to win Dr. Will B.’s approval.

The starring role in the chickpea tuna salad show goes to the humble chickpea…To your gut bacteria, however, this ubiquitous legume is anything BUT ordinary!

chickpea bowl
Chickpeas weigh in with nearly 19 grams of fiber per 15-ounce can.

When you don’t get enough fiber, the gut’s “good” bacteria starve while its harmful ones take over.

This imbalance can result in some pretty awful consequences, including an increased risk of developing:

  • inflammatory diseases
  • colon cancer
  • metabolic syndrome
  • Type 2 diabetes
  • cardiovascular diseases

Chickpeas and Longevity

Imagine the feeding frenzy that occurs when our chickpea tuna salad arrives in your colon! Your gut flora put it to work, producing short-chain fatty acids (SCFAs) that energize the colon’s lining.

These SCFAs are one of many reasons why Dr. Michael Greger makes this recommendation:

“Eating just a half can of chickpeas every day may modulate the intestinal microbial composition to promote intestinal health…”

This randomized crossover study found that adding about a cup of chickpeas a day to a regular diet for three weeks increased healthy, SCFA-producing gut bacteria and decreased pathogenic putrefactive gut bacteria.

This meta-analysis from researchers at Beijing’s PLA General Hospital found that having a “happy” gut increased the odds of a longer life. It ranked mortality risks according to daily fiber consumption. 

Those consuming the most had:

  • 23 percent less cardiovascular disease mortality
  • 17 percent lower risk of dying from cancer
  • 23 percent lower mortality from all causes put together

More Than Just Chickpea Fiber

All dietary fiber is plant-based, and one of the very best sources is chickpeas. But our Chickpea Tuna Salad doesn’t stop there!

Its ingredients are held together with a buttery-smooth base of cashew cream, made from 1/2 cup of thoroughly blended (and preferably raw, organic) cashews. The cashew cream alone contains 9 grams of fiber.

Add that to the nearly 19 grams in a 15-ounce can of chickpeas, and you’ve reached the American Heart Association’s recommended daily intake of 25 to 30 grams!

So let’s start eating vegan chickpea tuna salad, and let the tuna stay in the ocean where they belong!

chickpea "tuna" salad recipe

Tuna salad, vegan-style!

 

Chickpea “Tuna” Salad Recipe: A Treat for Your Tastebuds and Your Entire Body!

Yield: 6 romaine boats

Ingredients:

1 whole romaine head

15 oz. can chickpeas

2 T diced red onion

2 T diced celery

2 T diced pickles

1 tsp dulse (seaweed/kelp flakes)

1/3 cup cashews

1 T nutritional yeast

1 tsp salt

1 garlic clove

1 T stone-ground mustard

3 T lemon juice

2 T capers

Directions:

  1. Soak cashews in water for at least 4 hours if you do not use a high speed (Vitamix) blender.
  2. Drain and rinse chickpeas. Separate out 6 romaine leaves for filling later.
  3. Drain cashews and add to blender with nutritional yeast, salt, garlic cloves, and 1 T lemon juice.  Blend on high until smooth, adding in teaspoons of water until you reach a thick but completely smooth cashew cream.
  4. Add cashew cream along with all other ingredients to a medium-sized mixing bowl. Stir to combine thoroughly.
  5. Divide chickpea “tuna” mixture evenly between the 6 romaine boats.  Top with tomato slices or microgreens if desired!
  6. Enjoy this fiber favorite, and share it with your friends and family.
Share on facebook
Share on twitter
Share on pinterest

Related Posts

Meat Market By Erik Marcus

Meat Market By Erik Marcus

For plant-based author Erik Marcus, life has had a clear trajectory: It’s carried him from dabbling in animal activism, to doing personal outreach, to completely

Cattle Ranching In The Amazon Rainforest

Cattle Ranching In The Amazon Rainforest

Cattle Ranching In The Amazon Rainforest I’ve been thinking a lot about cattle ranching in the Amazon Rainforest this week, but nothing quite prepared me