Print

Chickpea Tuna Salad

Chickpea Tuna Salad
Print Recipe

The Chickpea Tuna Salad is a quick, healthy, and delicious meal combining creamy chickpeas with flaky tuna, fresh vegetables, and a zesty olive oil and lemon dressing. This protein- and fiber-packed salad is perfect for light lunches or dinners, made in under 15 minutes with minimal cleanup. It’s versatile, flavorful, and easily customizable to suit various dietary preferences and tastes.

Ingredients

Scale

Main Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (5 oz) chunk light or albacore tuna in water, drained
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup diced bell pepper (optional)
  • 1/4 cup finely chopped red onion
  • 1/4 cup fresh herbs (parsley, dill, or cilantro), roughly chopped

Dressing & Seasoning

  • 2 tablespoons good quality olive oil
  • 2 tablespoons fresh lemon juice
  • Salt, to taste
  • Freshly ground black pepper, to taste

Instructions

  1. Drain and Rinse: Start by draining and rinsing a can of chickpeas under cold water to remove excess salt and improve texture.
  2. Prepare Tuna: Open your can of tuna and drain it well. Flake the tuna gently with a fork to ensure it mixes easily without clumps.
  3. Chop Fresh Ingredients: Dice cucumbers, slice cherry tomatoes in halves, finely chop red onion, and roughly chop your choice of fresh herbs.
  4. Combine Everything: In a large bowl, add chickpeas, tuna, fresh veggies, and herbs. Drizzle with olive oil and squeeze fresh lemon juice over the top.
  5. Season and Toss: Sprinkle salt and freshly ground pepper to taste, then gently toss everything together until evenly combined.
  6. Chill or Serve: You can enjoy this salad right away or refrigerate it for 30 minutes to let the flavors meld beautifully.

Notes

  • Use quality canned tuna: Opt for sustainably sourced tuna packed in water to keep flavors light and fresh.
  • Don’t skip rinsing chickpeas: Rinsing reduces sodium and improves the beans’ texture in the salad.
  • Fresh lemon juice: Always use fresh lemon juice over bottled for a brighter, more vibrant flavor.
  • Dress just before serving: To maintain crisp veggies, toss in olive oil and lemon juice right before eating.
  • Customize herbs: Experiment with basil, mint, or tarragon to add unique twists in flavor.

Nutrition

Keywords: chickpea tuna salad, healthy salad, quick lunch, protein salad, fiber-rich meal, gluten free, Mediterranean salad

Find it online: https://emillycooks.com/chickpea-tuna-salad/