Rose Mary's mother and all of her aunts are great Southern cooks. She likes to think she's not so bad herself.
In 2010 I was researching an article on season 2 American Idol winner Ruben Studdard, who had gone vegetarian in 2008 and vegan in 2010, and lost 100 pounds. In my research, I stumbled across vegan friendly food videos by Mike on YouTube Veggin Out with Mike. I used Mike’s meatloaf video, but saw his video on Mock Tuna Salad too. That made me curious and I subsequently searched out additional ideas for tuna salad.
There seem to be two primary schools on mock tuna salad: the vegetarian and vegan friendly versions using garbanzo beans, and the raw foods diet versions using nuts. I have tried one of each, and enjoyed them both.
I think the key to success with a mock tuna salad is to seek out ingredients or recipes that are not too far a departure from the flavor profile you would usually go with for tuna salad. I would never put carrots in my tuna salad, so I probably wouldn’t like carrots in my mock tuna salad.
After reviewing numerous videos, I have selected 6 for you. I have also transcribed the recipes. In some cases, recipe amounts are given. Others do not specify amounts for ingredients.
Vegan Mock Tuna Salad from Veg Out With Mike
I’ve viewed several of Mike’s videos. He does not give amounts for a specific recipe. I’ve made this vegan friendly tuna salad, and have made a stab at putting some amounts here.
- 1 can of Garbanzo beans, drained
- 1 medium pickle, chopped
- 2-3 artichoke hearts, chopped
- ¼ c chopped onions
- 1 Tbsp Olive oil
- Spicy brown mustard, Dijon, &/or Vegenaise to taste
- Pepper and sea salt to taste
- ¼ tsp garlic powder
- 1/8 tsp celery seed
- 1 Tbsp cold milled flax
Mike mashed the garbanzos against his dish with the back of a spoon. The canned garbanzos that I have bought are way too hard for this. I used my food processor. Process until there are no large chunks.
Although sometimes I put sweet pickle relish in my tuna, I usually use dill pickle, so used a Claussen’s pickle here. I wouldn’t typically put artichoke hearts in my tuna, but I like them and decided to use them. I used artichoke hearts packed in water, not marinated artichokes.
I don’t typically use mustard in my tuna, so didn’t here. And I must confess, I had not yet bought Vegenaise, so I used Dukes mayo.
This was pretty good. I’d definitely have it again.
Mock Tuna Salad from The Sexy Vegan
- green onion thinly sliced
- diced red onion
- diced celery
- juice of ½ lemon
- drained and rinsed garbanzo beans, mashed or pulsed in food processor
- pickle relish
- Dijon mustard
- Salt, pepper
- Dulse, nori, or kelp powder
- Combine ingredients in a mixing bowl.
I like most of the ingredients of this one, so I think I’d try it. I don’t typically put celery in my tuna, but like fine chopped celery in chicken salad, so I’d try it.
I’d probably use Claussen’s pickles because they have the best texture. Never thought of putting capers in tuna, but I like capers, so I’d try that too. I might even try a little Dijon.
Dulse, nori and kelp are seaweeds. They are loaded with B vitamins and trace minerals. They smell fishy if you take a big whiff, but I’ve used dulse powder, and it does not make the food taste fishy.
Raw Mock Tuna Salad by TheRawBodyTwins
- 1 ½ c pre-soaked almonds
- 1 c pre-soaked sunflower seeds
- 2 to 4 stalks diced celery
- 1 small diced onion
- ½ tsp Celtic Sea Salt
- ½ tsp pepper
- ¼ c water
- 3 Tbsp lemon juice
- 1 ½ tsp kelp granules
- Soaking the nuts makes them absorb water, and impacts the texture of the nuts for use in recipes. Soaking nuts also makes them more digestible, but requires 8 to 24 hours.
- Process the nuts in a food processor. Transfer to a bowl and combine with other ingredients.
Tuna Salad Kinda from Alicia Silverstone’s Book
- 1 pkg tempeh
- 1 red onion
- ¼ c umboshi vinegar
- 1 stalk celery, diced
- ½ diced carrot
- ½ small cucumber, diced
- ½ c kosher dill pickle, diced
- 1 Tbsp Vegenaise
- ½ Tbsp Dijon mustard
- 1 Tbsp lemon juice
- 1 Tbsp capers
- Steam tempeh 20 minutes.
- In a bowl, add vinegar to onions.
- Add rest of vegetables.
- Add vegenaise, mustard, and lemon.
- Cut tempeh into cubes and mix with other ingredients.
Raw Mock Tuna From The Renegade Health Show
I tried this one too. This is from a husband and wife team. The husband calls it “mock tuna” and the wife calls it “walnut pate”.
- 3 c walnuts, soaked 30 minutes or longer
- Namu shoyu
- Sea salt
- Soak and drain nuts. Transfer to food processor. Add namu shoyu, salt and cumin.
- Pulse several times to break nuts into small pieces.
- Add rough cut carrots and celery. Pulse food processor a few times.
- Add scallions and cilantro. Pulse a few more times.
My Notes on The Renegade Raw Mock Tuna
I only used 1 ½ cups of nuts and adjusted my other ingredients accordingly. In accordance with Donna Gates’ recommendations for grains and nuts in The Body Ecology Diet, I soak my nuts 8 to 24 hours. I would not typically add carrots to tuna, so I don’t with this recipe.
The first time I made this mock tuna, I did not have namu shoyu, scallions or cilantro. I used soy sauce and regular onion. I used the cumin, which was not something I’d typically put in tuna, but it was a nice touch. I really liked the flavor from the cumin.
The second time I made a walnut mock tuna, I used:
- purple onion
- sweet pickle relish
This was my favorite so far.
The Renegades recommended using the mock tuna/walnut pate to top salads, or put in wraps. I eat it on wasa crackers.
Raw Mock Tuna from ReasonablyRaw
- 1 ½ c soaked sunflower seeds
- 2 stalks celery
- Bunch of green onions
- ¼ c fresh dill
- 1 Tbsp dulse
- Process ingredients in food processor. Do not over process.
- ¾ c coconut water (or water if you don’t have coconut water)
- 3 cloves garlic
- ½ c lemon juice
- ½ tsp sea salt
- 2 Tbsp dry mustard
- 1 ¼ c pine nuts, macadamia nuts, or cashews
- Process in food processor.
Transition to a Vegetarian Lifestyle
- Vegetarian Mastery Program - A Step-By-Step Program For Mastering The Vegetarian Diet
Transition to a vegetarian or vegan lifestyle the healthy way. Check out Vegetarian Health Institute and Trevor Justice's step-by-step program.
© 2010 rmcrayne
Emily Tack from USA on November 15, 2014:
Very interesting - I shall have to try this!
rmcrayne (author) from San Antonio Texas on April 03, 2011:
Thanks AlmostLola for reading and commenting.
AlmostLola on April 01, 2011:
These sound delicious. Thanks for sharing.
rmcrayne (author) from San Antonio Texas on July 11, 2010:
Don't you wonder sometimes if anything is safe anymore?!
Loren's Gem from Istanbul, Turkey on July 03, 2010:
Yeah, I was told the same when I was still carrying as there are some types of fishes that contain certain amounts of mercury that could be harmful to pregnant women or more directly to their babies.
rmcrayne (author) from San Antonio Texas on July 02, 2010:
Contaminants like mercury make vegan and vegetarian alternatives more and more appealing. I had been eating canned albacore tuna for years. Turns out the larger, older fish have higher levels of toxins. Chunk light tuna is safer.
Loren's Gem from Istanbul, Turkey on July 01, 2010:
I'm a fish lover - and I can't just miss anything with tuna, much more when it comes to tuna salads! Wonderful hub, RM! I should probably be doing one of the recipes you provided in here. Thanks for sharing! :-)
rmcrayne (author) from San Antonio Texas on June 24, 2010:
Thanks pdh for your ongoing support.
prettydarkhorse from US on June 23, 2010:
wow, a lot of recipes to try and choose form, tuna is healthy, thumbs up again, Maita