Chickpea ‘Tuna’ Stuffed Avocados are a delectable vegetarian version of tuna salad made with finely chopped chickpeas, toasted sunflower seeds, and crisp bell pepper. It’s a quick and easy lunch that’s healthful and filling, stuffed inside a creamy avocado! (gluten-free, grain-free, vegan)

For over 10 years, I’ve been a vegetarian, and I’ve forgotten how strange some plant-based cuisines seem to the ordinary omnivore. I’ve become so accustomed to this way of life that it now appears to be the standard. However, hearing stuff like that, even in a hippie-friendly place like Berkeley, makes me understand that it isn’t as frequent as I had assumed.

Moments like this make me feel even more grateful to have this platform to interact with you, my devoted vegetarian readers. I’m pleased that so many of you are willing to attempt things that most people would dismiss as strange. You never know what you could be missing out on unless you give it a go, right?

Finely chopped chickpeas and roasted sunflower seeds form the basis, giving it a nice, somewhat chewy texture. It has a little crunch from diced red bell pepper and green onion. Then a creamy, tangy taste is created by combining dairy-free mayonnaise, Dijon mustard, garlic powder, and lemon juice.

I like to serve it packed inside an avocado, but if that’s too much work for you, you can always serve it in a bowl with diced (or sliced) avocado on top.


a quarter cup of sunflower seeds
1 can (15 ounces) drained and washed garbanzo beans
1 cored and sliced tiny red bell pepper
3 finely chopped green onions
2 tbsp mayonnaise (non-dairy)
1 teaspoon Dijon mustard 1 lemon’s juice
a quarter teaspoon of garlic powder, a bit of salt, and a pinch of pepper
3 avocados, ripe

DIRECTIONS: Place the sunflower seeds in a big pan and cook for 5 minutes over medium-low heat, or until light golden brown. Shake the pan occasionally while they’re cooking to ensure that they toast evenly on both sides. Allow to cool before serving.

In a food processor, pulse the drained garbanzo beans and sunflower seeds until finely chopped. 

Transfer the chickpea mixture to a medium mixing bowl and stir in the chopped bell pepper and green onion. 2 tbsp non-dairy mayo, 1 tbsp mustard, 1 tbsp lemon juice, garlic powder, and a touch of salt and pepper Mix until everything is properly blended. Remove the pits from the avocados and cut them in half. Serve and enjoy! Stuff each side with the chickpea mixture.

If you wish to make these ahead of time, keep the chickpea mixture refrigerated for up to 3 days in an airtight container. Wait until you’re ready to serve to chop and fill the avocado. Alternatively, if eating avocados out of their skins is too tough, dice the avocado and serve it with the chickpea ‘tuna.’