A delicious, plant-based version of a classic lunch-time favourite!
This mock tuna is an easy-to-make, plant-based spreadable salad that’s perfect for sandwiches and is equally delicious on top of a salad. I’ve been making this recipe for years and it’s one of Mike’s favourites! For this recipe, I use raw sunflower seeds as a substitute for flaked tuna fish. Sunflower seeds are an inexpensive, sustainable option that is readily available and packed with protein - 29g of protein in 1 cup of seeds!
Mimicking the flakiness of tuna is can be achieved by soaking raw sunflower seeds in water, and then processing them in the food processor. You’ll need to plan ahead as the soaking time is 6-8 hours.
To give this salad a “fishy” flavour I like to use seaweed like dulse, kelp flakes, or nori flakes. These are all sea vegetable that have a non-offensive and mild fishy-flavour.
This mock tuna makes for a delicious, protein-packed salad topping!
This recipe for Raw Vegan Mock Tuna Salad uses soaked sunflower seeds as a substitute for flaked tuna fish.
Soaking will help soften the sunflower seeds and helps make the perfect texture for this mock tuna salad! I like to soak seeds, nuts, legumes, grains, and pseudograins whenever I have the chance because it’s a simple practice is said to help aid with digestion. By soaking these foods the phytic acid is broken down and enzyme inhibitors are neutralized which makes these foods easier to digest. The beneficial nutrients and enzymes also increase because the once-dormant seed is now preparing for growth.**
My thoughts on fish as a “health food”…
One of my favourite lunches growing up was tuna fish sandwiches, but when I learned the truth about the fishing industry my days of eating sea animals were long behind me. I have done extensive research on the consumption of fish, and have concluded that fish is not a “health food”. In fact, consuming aquatic animals is completely unnecessary because our bodies can thrive off of plant-based foods that do not harm our planet’s precious bodies of water and aquatic creatures.
Commercial fishing is an incredibly wasteful practice that has caused an immense amount of suffering and irreversible damage to aquatic ecosystems all over the world.
Here are some quick facts about commercial fishing to get you up to speed on this issue:
3/4 of the world’s fisheries are exploited or depleted;
We could see fishless oceans by the year 2048 - that is in less than 28 years from today;
For every 1 pound of fish caught, up to 5 pounds of unintended marine species are caught and discarded as by-kill;
As many as 40% (63 billion pounds) of fish caught globally every year are discarded; and,
Scientists estimate as many as 650,000 whales, dolphins and seals are killed every year by fishing vessels.*
There are also many issues surrounding fish raised in fish farms around the world. When it comes to the environmental aspect of raising farmed fish, it is particularly concerning when fish farms are placed within naturally existing bodies of water. It is simply unnatural to introduce a large number of fish into a small area, as the waste and pollutants they create cause serious degradation to the natural ecosystem. Additionally, when foreign fish are farmed this way they can infect local fish with exotic diseases and devastate wild healthy fish populations when alien species escape.
You can learn more about the current issues surrounding the world’s oceans and ecosystems through Sea Shepherd, an international non-profit, marine wildlife conservation organization.
Many people who consume fish, do so for the benefits of omegas oils. Fish get their Omega-3s through the intake of microalgae. By supplementing with microalgae we can avoid consuming microplastics and other contaminants like mercury found in fish. This is also a kinder choice that does not contribute to the destruction of marine life and ocean ecosystems.
I personally take NutraVege™ Omega-3 daily in the liquid format with 1000 mg EPA + DHA. I’ve linked it here if you’d like to learn more!
No-Tuna Salad (raw + gluten-free options)
Yield: about 2 + 1/2 cups
Ingredients
2 cups raw sunflower seeds, soaked 6-8 hours
5 tablespoons vegan mayo (OR for a raw version blend 6 tbsp hemp hearts + 6 tbsp water + 1 tsp apple cider vinegar)
2 celery stocks, finely chopped
3 tablespoons fresh lemon juice
1 tsp dried dill
2 tbsp Kosher dill relish (with live probiotics)
2 tsp Dulse Flakes, Kelp Flakes or Nori Flakes
1 tbsp finely minced onion (red or sweet white)
Sea Salt and freshly ground pepper, to taste
(use organic ingredients)
Directions
Place 2 cups of raw sunflower seeds into a medium-size bowl. Cover with filtered water, leaving a few inches of space above as they will expand. Cover with a clean towel, secured with an elastic band. Allow to soak 6-8 hours.
After the soaking time is up, rise sunflower seeds. Add to a food processor and pulse to chop into an even consistency, scraping down the sides of the processor bowl with a spatula as necessary. You do not want to over process otherwise you will end up with a creamy consistency. Instead, you’re going for a crumbled consistency that resembles flaked tuna.
In a large mixing bowl add chopped sunflower seeds and the remaining ingredients. Stir to combine.
Serve chilled and store in an airtight container in the refrigerator. Will keep for 2-3 days.
I can’t wait for you to give this recipe a try! I'd love to see if you make this recipe - tag me when you share on Instagram, Facebook, and Twitter so that I can see and share your creations!
Learn more about the current issues surrounding the world’s oceans and ecosystems through Sea Shepherd, an international non-profit, marine wildlife conservation organization.
Much love,
Avra
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Sources:
* ”Facts and Sources." COWSPIRACY. N.p., n.d. Web. - www.cowspiracy.com/facts
** Crosby, Heather. Yum Universe. Dalas: BenBella, TX. Print.