Dennis’ Favorite “Tuna” Spread

3:30 pm | | Comments 2

I recently took my husband’s favorite tuna sandwich spread and freed the tuna (and yogurt) which made it plant-based.  The secret ingredient is garbanzo beans (is there anything a garbanzo can’t do?). I make a big bowl to make weekly lunch prep a breeze.  We like the spread on toasted, whole grain bread (with yellow mustard) or in lettuce wraps. My husband loves this new version of an old favorite.

3 – 15 oz. cans, reduced salt garbanzo beans (drain and rinse) or cook 2 Cups dry beans

½ Cup plain, unsweetened soy yogurt (I make my own, but you can use unsweetened, plain almond milk yogurt or use vegan mayo — but this option adds oil)

1 Tablespoon brown mustard (e.g., Dijon or other)

1 red onion, finely minced

1 large dill pickle, finely minced + 1 Tablespoon pickle juice

2 stalks celery, finely minced

1 -2 Tablespoons finely grated carrot

1-2 teaspoons dried seaweed (e.g., Nori Komi)

1 Tablespoon parsley (fresh or dried)

Fresh ground pepper and garlic powder to taste


Add drained/rinsed garbanzos into a bowl.  Mash garbanzos with potato masher until the consistency of tuna.  Add remaining ingredients and mix well. For moister “tuna” add either more yogurt, mustard or pickle juice. For more “taste of the sea”, add more seaweed.  

Can eat immediately but store in refrigerator.  

Serve on toasted whole grain bread or as lettuce wraps.




  1. Jill says:

    This sounds great and doable even with my minimal kitchen skills. Plan to try and I’ll let you know the result 🙂

  2. Wendy Wallace says:

    Can’t wait to try this!

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