This Carrot Chickpea Tuna Melt is comforting, flavorful, and incredibly easy to make. Mashed chickpeas and shredded carrots are combined with creamy vegan mayo, tangy ume plum vinegar, and briny dulse seaweed for a convincing seafood-like taste. Serve it chilled as a salad or use it to make a warm vegan melt—either way, it’s delicious and quick to prepare.
Chickpeas are the best!
Chickpeas (also called garbanzo beans) are a fantastic vegan stand-in for tuna. They provide plant-based protein, fiber, vitamins, and minerals, and support overall health in ways such as:
- Helping with weight management
- Supporting healthy digestion
- Lowering risk factors for chronic disease
Let’s talk ingredients
Most ingredients in this recipe are familiar pantry staples. Two items you might not already have are ume plum vinegar and dulse seaweed—both are easy to find and make a big difference in the final flavor.
Spicy and sweet: ume plum vinegar
Ume plum vinegar (made from umeboshi plums and shiso) is salty, tart, and slightly fruity. Its briny quality makes it an ideal vinegar for vegan or chickpea “tuna” salad. It also works well in dressings, sauces, and soups as an alternative to plain salt.
Sprinkle of dulse seaweed flakes
Dulse flakes add an unmistakable ocean-like note to vegan seafood-style dishes, giving depth and a touch of smokiness. Seaweed is also a natural source of iodine, an important trace mineral that supports thyroid health—useful in plant-based diets. If you don’t have dulse, the salad will still be tasty, but the dulse helps recreate that “sea” flavor.
Make it melt
This recipe was developed for a collaboration, and it transformed my view of the classic tuna melt. Turn the chickpea and carrot mixture into a vegan melt and you’ll get a warm, cheesy, comforting sandwich that’s become a favorite. While vegan mayo and vegan cheese are processed ingredients, they make this dish satisfyingly indulgent.
To make an amazing vegan tuna melt:
- Use high-quality sourdough bread (gluten-free sourdough works too) to complement the flavors.
- Choose sliced vegan cheese rather than shreds; slices melt into a gooey, stretchy layer that mimics traditional melts.
- Add fresh vegetables—tomato slices, red onion, avocado, and a sprinkle of fresh dill brighten the sandwich.
- Butter or brush the bread with olive oil before toasting for an excellent, crispy finish.
That’s a wrap
Besides making a melt, here are other ways to enjoy the carrot chickpea tuna salad:
- Healthy wrap: Fill a wrap with the chickpea mixture and lots of fresh vegetables like peppers, cucumber, and lettuce.
- Salad topper: Add a scoop to a bed of greens to make a satisfying, protein-rich entree salad.
- Lettuce cups: Serve as appetizers in butter lettuce leaves for an easy party bite.
- On toast: Spread on toast with avocado for a quick snack or light lunch.
More chickpea recipes
- Vegan Teriyaki Chickpeas
- Crispy Chickpeas
- Vegan Crab Cakes
- Hearty Tofu Chili
- Sweet Potato Burgers with Green Tahini
- Bulgur & Grape Salad
Carrot Chickpea Tuna Melts
Equipment
- 1 food processor (optional)
Ingredients
- 2 medium carrots, peeled and shredded
- 1 can (15.5 oz) chickpeas, drained and rinsed
- 1/3 cup vegan mayo
- 2 tsp Dijon mustard
- 2 tsp ume plum vinegar, plus more to taste
- 1 tsp celery seeds
- 2 tsp dulse seaweed flakes
- 3 sprigs fresh dill, minced
- Kosher salt, to taste
- Vegan butter or olive oil for toasting
- 8 slices sourdough bread
- 4 to 8 slices vegan cheese
Instructions
- Preheat the oven to 375°F.
Food Processor Instructions
- Shred the carrots in the food processor using the fine shredding attachment. Replace it with the regular blade and pulse to mince the pieces smaller.
- Add the chickpeas, vegan mayo, mustard, ume plum vinegar, celery seeds, dulse, and dill to the processor. Pulse until the chickpeas are chopped but still slightly chunky; the texture should resemble tuna salad.
- Adjust seasoning with more ume plum vinegar and salt to taste.
No-Equipment Method
- Shred the carrots using the finest side of a box grater.
- Place the chickpeas in a bowl and mash them with a fork.
- Stir in the carrots, vegan mayo, mustard, ume plum vinegar, celery seeds, and dulse flakes.
- Season with more ume plum vinegar and salt to taste.
Assemble the Melt
- Butter or brush both slices of sourdough bread. Top one slice with a slice of vegan cheese and a scoop of the chickpea-carrot mixture. Close the sandwich and place on a parchment-lined sheet pan. Bake about 10 minutes, until the bread is toasty and the cheese begins to melt. Serve warm.
Notes
- Use good sourdough bread to elevate the sandwich flavor. Gluten-free sourdough works too.
- Choose sliced vegan cheese for a melty, gooey texture rather than shreds.
- Add veggies like tomato, onion, avocado, and fresh dill for brightness.
- Butter or oil the bread before toasting for a crisp, golden finish.
- Don’t over-pulse the chickpeas; you want a slightly chunky texture, not a paste.
Nutrition
Carbohydrates: 77 g |
Protein: 16 g |
Fat: 20 g |
Saturated Fat: 3 g |
Sodium: 1684 mg |
Fiber: 5 g