Description
This raw vegan Sunflower Seed “Tuna” is a delicious and healthy plant-based alternative to traditional tuna salad. Made with soaked sunflower seeds blended with fresh herbs, vegan mayonnaise, mustard, and capers, it’s easy to prepare and perfect for lettuce wraps, sandwiches, or tortillas. Packed with wholesome ingredients, this gluten-free recipe offers a nutritious, flavorful, and ethical substitute that’s ideal for vegan and raw food enthusiasts.
Ingredients
Scale
Main Ingredients
- 100 g sunflower seeds, soaked overnight or at least 5-6 hours
- 1 handful chopped parsley, dill, and scallions
- 2 tsp vegan mayonnaise
- 1 tsp mustard
- ½ lemon, juiced
- 1 tsp capers
- ½ tsp black pepper
- ½ tsp salt
- Lettuce leaves, for serving
- Cucumber, sliced, for serving
- Carrot, sliced, for serving
Instructions
- Soak Sunflower Seeds: Place the sunflower seeds in cold water and soak overnight or for at least 5-6 hours to soften them for blending.
- Process Seeds: Drain the soaked sunflower seeds thoroughly, then pulse them in a food processor until they break down into small, chunky pieces simulating a tuna-like texture.
- Mix Ingredients: Add chopped parsley, dill, scallions, vegan mayonnaise, mustard, lemon juice, capers, black pepper, and salt to the processed sunflower seeds. Mix vigorously until all ingredients are well combined.
- Prepare Wraps: Lay a large lettuce leaf flat on your work surface. Spoon a generous amount of the sunflower seed mixture onto the leaf, adding sliced cucumber and carrots on top.
- Roll Wraps: Starting from the edge with the filling, carefully roll the lettuce leaf like a tortilla, tucking the sides in to create a secure wrap.
- Serve and Enjoy: Serve your sunflower seed “tuna” wraps immediately. Alternatively, enjoy the mixture on bread or tortillas as a sandwich filling.
Notes
- Soaking sunflower seeds softens them and ensures a better texture for the “tuna” salad.
- You can adjust the herbs and seasonings to your taste for varied flavor profiles.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- This recipe is raw, vegan, gluten-free, and perfect for a quick snack or light lunch.
- Try adding chopped celery or capers for extra crunch and briny flavor.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Snack
- Method: No-Cook
- Cuisine: Vegan, American
Keywords: gluten-free, healthy, vegan tuna, raw vegan, sunflower seed tuna, vegan sandwich, plant-based snack
