15 mins
Serves 2
No-Tuna Mayo
This plant based alternative stands on its own merit and, if you love tuna mayonnaise, you will love this too. It captures the familiar savoury flavour while bringing in significantly more fibre and additional health benefits. The depth comes from tamari and nutritional yeast, the brightness from lemon and capers, and the finely chopped vegetables add texture, freshness and volume.
It is lighter than traditional tuna mayonnaise, yet just as practical for lunches, meal preparation or quick suppers. Use it as part of a balanced salad, or for weight maintenance serve it on a baked sweet potato, in a wrap, or spooned into crisp lettuce leaves for a lighter option. Of course you can switch the chickpeas for tuna if you prefer.
16g Protein
16g Fibre
6.75 Plant Points
Ingredients
1 x 400g tin of drained chickpeas
½ red onion
2 sticks of celery diced
1 large carrot, grated
1 red pepper, diced
2 tablespoons nutritional yeast (around 15g)
2 tablespoons tamari soy sauce
2 tablespoons lemon juice
1 tablespoon pickled capers
To serve: Either with a salad or with a baked sweet potato
Method
- Place the drained chickpeas in a large bowl and crush slightly with a fork or potato masher. You are aiming for a coarse texture, not a purée, so that some whole chickpeas remain for bite.
- Add the red onion, celery, grated carrot, and diced red pepper. Stir well to combine.
- Add the nutritional yeast, tamari, lemon juice, and chopped capers. Mix thoroughly until evenly coated. Taste and adjust with additional lemon juice or tamari if required.
- Serve immediately, or chill for 30 minutes to allow the flavours to develop further.
This works particularly well spooned over a baked sweet potato, stuffed into a wholegrain pitta, or piled onto crisp lettuce leaves.
Storage: Store in a sealed container in the fridge for up to 3 days.
Protein top up: you can add in 100g cottage cheese to boost protein to 21g
Nutrition information: with 1/2 sweet potato.
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