Chickpea Sea Salad

Furikake

Recipe by Rhyan Geiger, RDN

Seaweed elevates the nutrition profile and adds a classic sea flavor to this fish-free, tuna-like salad. Use this plant-based seafood salad to fill seaweed sheets, sandwiches, and lettuce leaves, or serve on top of a bed of leafy greens.

Preparation Time: 10 minutes
Cooking Time: 0 minutes
Total Time: 10 minutes

Makes 4 servings

Ingredients

2 stalks canned hearts of palm, drained, chopped into 1/2 inch pieces

1 (14-ounce) can jackfruit, drained

1 cup canned chickpeas, drained

2 stalks celery, finely chopped

1 teaspoon fresh dill, chopped

1 tablespoon plant-based sour cream

1 teaspoon sriracha hot chili sauce

1 teaspoon lemon juice

1 teaspoon Dijon mustard

1 1/2 teaspoons low-sodium Old Bay seasoning

1 tablespoon furikake seasoning

Instructions

1. Add chopped hearts of palm to a medium bowl.Mash them with a fork or pull them apart with your fingers until stringy. Set aside.

2. Add the jackfruit and chickpeas to a food processor or blender and pulse 4-5 times until mixture is finely chopped.

3. Add the jackfruit, chickpeas, celery, dill, sour cream, sriracha, lemon juice, Dijon mustard, Old Bay seasoning, and furikake seasoning to the bowl with hearts of palm.

4. Gently mix everything together with a fork until combined.

5. Serve as desired over lettuce, crackers, nori sheets, or bread.

Notes

If using a food processor or blender, do not process the hearts of palm with the jackfruit and chickpeas. The hearts of palm are much more delicate and will turn to a pulp before the other ingredients are shredded.

If not using a food processor or blender, pull apart the jackfruit with your fingers and mash the chickpeas with a fork or potato masher.

Nutritional information (per serving):

168 calories, 4 g saturated fat, 2 g fat, 294 mg sodium, 31 g carbohydrate, 0 mg cholesterol, 8 g total sugar, 5 g fiber, 5 g protein

Recipe Author

Recipe by Rhyan Geiger, RDN, is a vegan dietitian and two-time cookbook author focused on teaching people how to easily incorporate more plant-based foods into their diets.

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