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    Tu-No Salad

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    Garbanzo beans are an ideal substitute for canned tuna when it comes to creating a health-promoting "Tu-no" salad. You can serve this by itself or atop a green or spinach salad, spooned into romaine leaves, or as a filling in steamed corn tortillas.

    Tu-No-Salad

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    Tu-No Salad

    Tu-No Salad


    • Prep Time: 25 mins
    • Total Time: 25 mins
    • Yield: 4 to 6 (makes 1 cup dressing and 5 cups salad) 1x
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    Ingredients

    Scale
    • For the salad:
    • 2 cans cooked garbanzo beans (15 ounces each; about 3 cups total), drained and rinsed
    • 3 ribs celery, sliced or chopped (about 1 cup)
    • ¼ cup finely chopped red onion
    • ¼ cup finely chopped fresh basil
    • 1 medium, ripe avocado, chopped (optional)
    •  
    • Cashew-Mustard Dressing:
    • ½ cup water
    • 2 ounces raw, unsalted cashews (about ½ cup)
    • 3 tablespoons lemon juice
    • 2 tablespoons mustard (I like Dijon or stone ground)
    • 2 teaspoons vinegar (I like apple cider)
    • 1 medium clove garlic, sliced
    • 2 to 3 teaspoons kelp granules (optional; see Notes)

    Instructions

    1. Place all of the dressing ingredients (water, cashews, lemon juice, mustard, vinegar, garlic, and kelp, if using) into a blender, and set aside for at least 15 minutes (so the cashews can soften).
    2. Place the garbanzo beans into a food processor and pulse until the beans are broken but still flaky (do not overblend). Transfer the beans to a large bowl and add the celery, red onion, basil, and avocado (if using).
    3. Blend the dressing ingredients until smooth. Stir the dressing into the salad. Serve as is or see the serving suggestions above.

    Notes

    Adding kelp granules lends a seafood flavor to this salad (although it’s great without it, too). You can find kelp granules in the spice aisle or Asian cooking section of the grocery store.

    For a lower-fat dressing, substitute a little over ½ cup cooked white beans (any type; drained and rinsed) for the cashews.

    Nutrition

    • Serving Size: ⅙ recipe, ¾ cup
    • Calories: 203
    • Sugar: 2.4g
    • Sodium: 105mg
    • Fat: 6.1g
    • Saturated Fat: 0.9g
    • Carbohydrates: 26.6g
    • Fiber: 6.3g
    • Protein: 9.3g
    • Cholesterol: 0

    Did you make this recipe?

    Tag @straightupfood and hashtag it #straightupfood - we can’t wait to see what you’ve made!

    Tu-No Salad

    I have served the salad in warmed corn tortillas as well as wrapped in steamed collard greens, with avocado as a garnish.

    Previous Post: « Roasted Garbanzo Beans
    Next Post: Greens & Beans Enchiladas »

    Reader Interactions

    Comments

    1. KareninStLouis

      October 19, 2020 at 2:37 pm

      This recipe is almost exactly the same as the Tu-no Salad Wraps from drmcdougall.com. Whose recipe is it?

      Reply
      • Cathy

        October 19, 2020 at 5:51 pm

        Hi Karen, it's my recipe; I teach for the McDougall Program, so they share it on their site too. The slight difference is that I used to put in parsley (as well as basil) and I changed it when I published my book in 2016 and left out the parsley. 🙂

        Reply
    2. Mary Ellen

      March 30, 2021 at 2:52 pm

      Just wanted to share here much have loved this recipe for years. I do use walnuts in places of cashews and we like it with cilantro rather than basil. I share this recipe and time anyone asks for a vegan “tuna” salad recipe but thought I should let you know how much my family loves it!

      Reply
      • Cathy

        March 31, 2021 at 8:35 am

        Great subs! 🙂 Thanks so much, Mary Ellen!

        Reply
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