Description
A quick, protein-packed Chickpea Tuna Salad combining tender chickpeas, flaky tuna, and fresh vibrant veggies for a healthy, refreshing meal or snack, ready in under 15 minutes.
Ingredients
Scale
Chickpea Tuna Salad Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (5 oz) tuna in water, drained
- 1/4 cup red onion, finely chopped
- 1/2 cup cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- Salt, to taste
- Black pepper, to taste
Instructions
- Drain and rinse chickpeas: Drain the canned chickpeas and rinse them under cold water to remove excess sodium and canning liquid, ensuring a clean flavor.
- Prepare fresh veggies: Finely chop the red onion, dice the cucumber into small pieces, and halve the cherry tomatoes to infuse freshness into the salad.
- Flake the tuna: Open the canned tuna, drain well, and use a fork to gently break it into small, flaky chunks to mix evenly throughout the salad.
- Mix all ingredients: In a large bowl, combine chickpeas, tuna, chopped veggies, and parsley. Toss gently to avoid breaking up the ingredients.
- Dress the salad: Drizzle olive oil and lemon juice over the mixture, then season with salt and pepper to taste. Toss until everything is evenly coated and vibrant.
Notes
- Use quality, sustainably sourced tuna packed in water for best flavor and health benefits.
- Gently fold ingredients to keep chickpeas intact rather than mashing them.
- Always use freshly squeezed lemon juice for bright natural acidity.
- Chill salad for 10-15 minutes before serving to let flavors meld.
- Add crunch by tossing in chopped celery or nuts if desired.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Appetizers
- Method: No cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 3g
- Sodium: 320mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 25g
- Cholesterol: 25mg