Dense Chickpea Tuna Salad (Printable)

Protein-packed chickpeas and tuna blend with fresh herbs and veggies for a vibrant Mediterranean dish.

# What You'll Need:

→ Proteins

01 - 1 (5 oz) can quality tuna in olive oil, drained
02 - 1 (15 oz) can chickpeas, drained and rinsed

→ Vegetables & Aromatics

03 - 1/4 small red onion, finely diced
04 - 1/2 cup cherry tomatoes, halved
05 - 1/4 cup fresh parsley, chopped

→ Dressing

06 - 3 tbsp extra-virgin olive oil
07 - 1 tbsp fresh lemon juice
08 - 1 tsp Dijon mustard
09 - 1/2 tsp sea salt, or to taste
10 - 1/4 tsp freshly ground black pepper
11 - 1/4 tsp smoked paprika (optional)

→ Garnish

12 - Zest of 1/2 lemon
13 - Additional parsley, for serving

# How To Make It:

01 - In a large bowl, combine chickpeas, drained tuna, diced red onion, halved cherry tomatoes, and chopped parsley.
02 - Whisk together olive oil, lemon juice, Dijon mustard, sea salt, black pepper, and smoked paprika in a small bowl until emulsified.
03 - Pour the dressing over the salad and toss gently to coat all ingredients evenly.
04 - Taste the salad and adjust seasoning if necessary. Sprinkle with lemon zest and extra parsley before serving.
05 - Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

# Expert Suggestions:

01 -
  • Its packed with protein and keeps you full without feeling heavy or boring.
  • You can make it straight from the pantry with almost no cooking skills required.
  • The flavors get even better after sitting in the fridge, so leftovers are a win.
02 -
  • If you dont rinse the chickpeas well, the salad will taste metallic and weird.
  • Letting the salad sit for even fifteen minutes makes a huge difference in how the flavors blend.
03 -
  • Use tuna packed in olive oil instead of water for richer flavor and better texture.
  • Taste the dressing before adding it to the salad so you can tweak it without ruining the whole bowl.
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