Do you love the taste of tuna but want to avoid animal products – whether for ethical, health, or environmental reasons? Then a raw vegan tuna salad is the perfect alternative for you.

Why avoid conventional tuna?

Unfortunately, conventional tuna is often contaminated with harmful substances, as environmental toxins accumulate in the food chain of large predatory fish. Particularly concerning are:

• mercury and other heavy metals
• microplastics and environmental pollutants
• overfishing of the oceans

With this plant-based tuna salad, you can make a sustainable choice for the environment while still enjoying that familiar flavor.

The ingredients and what they add to the taste:

• sunflower seeds – provide the perfect texture and are a great source of plant-based protein
• lemon juice and soy sauce – add the signature savory note
• finely chopped onions and celery – for that classic, fresh and slightly tangy flavor
• seaweed flakes – bring a subtle ocean-like taste

A raw vegan tuna salad is not only a delicious spread for bread, but also works great in wraps, on fresh salads, or as a dip for veggie sticks.

Give it a try – you’ll be surprised how tasty this plant-based tuna alternative can be!

Raw Vegan Tuna Salad

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for 4 servings

INGREDIENTS

For the salad:

• 200 g sunflower seeds

• Juice of one lemon

• 50 ml water

• 1 tablespoon soy sauce

• 1 small onion, finely chopped

• 1 stalk of celery

• 1 tablespoon seaweed flakes

PREPARATION

• Soak the sunflower seeds overnight. The next morning, rinse them thoroughly with fresh water and let them drain well.

• Blend the activated sunflower seeds with lemon juice, water, and soy sauce in a food processor until you get a slightly fibrous texture.

• Fold in the finely chopped onion and celery and mix everything well.

• Sprinkle with seaweed flakes and arrange nicely for serving.

TIPS

The salad keeps well in the fridge for 2–3 days and is great for preparing in advance.

👉 Roh-veganer Thunfischsalat in kleinen Romansalatschiffchen – ideal für Fingerfood & Partys!

Why sunflower seeds make a great base

Sunflower seeds are not only an affordable and sustainable alternative to cashews or almonds, but they’re also a true nutritional powerhouse! They’re rich in high-quality plant-based protein, vitamin E, and essential minerals such as magnesium, zinc, and selenium.
Soaking them makes them easier to digest and enhances the bioavailability of their nutrients.

One important thing to keep in mind is their omega-6 to omega-3 ratio

While sunflower seeds do contain valuable fatty acids, they also have a relatively high amount of omega-6 fats compared to omega-3. A high omega-6 intake—without enough omega-3 to balance it—can promote inflammation in the body.

That said, whole sunflower seeds are still a better choice than refined sunflower oils, which are often found in processed foods and are heavily industrially processed.

If you want to consciously support your omega-3 intake, you can enhance the salad with a spoonful of hemp seeds or freshly pressed flaxseed oil. Including omega-3-rich foods like algae or walnuts in your diet on a regular basis is also a great idea.

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We are more than happy to inform you about our training program on our website!