Chickpea Tuna Salad

Why You’ll Love This Recipe

This recipe blends the creamy texture of chickpeas with the savory flavor of tuna, making it both filling and nutritious. It’s easy to prepare with pantry staples, versatile enough for multiple serving options, and packed with fiber, protein, and healthy fats for balanced nutrition.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Canned chickpeas, drained and rinsed

• Canned tuna, drained

• Red onion or green onion, finely chopped

• Celery, finely chopped

• Fresh parsley or cilantro, chopped

• Lemon juice

• Olive oil

• Dijon mustard

• Salt and pepper

• Optional add-ins: chopped cucumber, cherry tomatoes, or olives

Directions

1. In a large bowl, mash chickpeas slightly with a fork, leaving some whole for texture.

2. Add drained tuna and mix gently.

3. Stir in chopped onion, celery, and fresh herbs.

4. In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, salt, and pepper.

5. Pour dressing over the chickpea and tuna mixture and toss to combine.

6. Adjust seasoning to taste and chill for 15-30 minutes before serving.

7. Serve on its own, over greens, or in a sandwich or wrap.

Servings and Timing

This recipe serves 3-4 people. Preparation time is about 10-15 minutes, plus optional chilling.

Variations

• Add chopped bell peppers or shredded carrots for extra crunch.

• Use vegan tuna alternatives for a plant-based version.

• Incorporate capers or pickles for a briny flavor.

• Mix in avocado for creaminess.

• Serve in lettuce cups for a low-carb option.

Storage/Reheating

Store chickpea tuna salad in an airtight container in the refrigerator for up to 3 days. Serve cold; reheating is not recommended.

FAQs

Can I use fresh chickpeas instead of canned?

Yes, cook dried chickpeas until tender before using.

What type of tuna is best?

Canned tuna in water or oil both work well depending on preference.

Is this salad vegan?

Replace tuna with vegan alternatives to make it vegan-friendly.

Can I prepare this salad ahead of time?

Yes, it tastes even better after resting in the fridge for a few hours.

How long does it keep?

It stays fresh refrigerated for up to 3 days.

Can I freeze this salad?

Freezing is not recommended due to texture changes.

What can I serve it with?

Great on salads, sandwiches, wraps, or as a dip with crackers.

Can I add spices?

Yes, try smoked paprika, cumin, or chili flakes for extra flavor.

How can I make it creamier?

Add a dollop of tahini, vegan mayo, or mashed avocado.

Is this salad gluten-free?

Yes, all ingredients are naturally gluten-free.

Conclusion

Chickpea Tuna Salad is a delicious, nutritious, and easy-to-make meal option that combines the best of both plant and animal proteins. Its versatility and fresh flavors make it a perfect choice for a quick lunch, snack, or light dinner any day of the week.

Chickpea Tuna Salad

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Chickpea Tuna Salad is a hearty, protein-packed dish that combines tender chickpeas with flaky tuna, fresh veggies, and a tangy dressing. Perfect for a quick lunch, sandwich filling, or nutritious snack, it offers a delicious and satisfying meal.

• Author: Laura
• Prep Time: 10-15 minutes
• Cook Time: 0 minutes
• Total Time: 10-15 minutes plus chilling
• Yield: 3-4 servings
• Category: Salad
• Method: No-cook / Mixing
• Cuisine: International
• Diet: Gluten Free

Ingredients

• Canned chickpeas, drained and rinsed – 1 can (15 oz)
• Canned tuna, drained – 1 can (5 oz)
• Red onion or green onion, finely chopped – 2 tbsp
• Celery, finely chopped – 1/4 cup
• Fresh parsley or cilantro, chopped – 2 tbsp
• Lemon juice – 2 tbsp
• Olive oil – 2 tbsp
• Dijon mustard – 1 tsp
• Salt and pepper – to taste
• Optional add-ins: chopped cucumber, cherry tomatoes, or olives

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Instructions

1. Mash chickpeas slightly with a fork, leaving some whole for texture.
2. Add drained tuna and mix gently.
3. Stir in chopped onion, celery, and fresh herbs.
4. In a small bowl, whisk together lemon juice, olive oil, Dijon mustard, salt, and pepper.
5. Pour dressing over the chickpea and tuna mixture and toss to combine.
6. Adjust seasoning to taste and chill for 15-30 minutes before serving.
7. Serve on its own, over greens, or in a sandwich or wrap.

Notes

• Add chopped bell peppers or shredded carrots for extra crunch.
• Use vegan tuna alternatives for a plant-based version.
• Incorporate capers or pickles for a briny flavor.
• Mix in avocado for creaminess.
• Serve in lettuce cups for a low-carb option.
• Store in airtight container in refrigerator up to 3 days; serve cold.
• Freezing is not recommended.

Nutrition

• Serving Size: 1 cup
• Calories: 300
• Sugar: 3g
• Sodium: 400mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 6g
• Protein: 25g
• Cholesterol: 35mg