Chickpea and Tuna Salad

🕒 Prep: 15 min
🔥 Cook:
🍽 Serves: 4
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This Chickpea and Tuna Salad is a quick, satisfying dish that packs a punch with Mediterranean flavors. Perfect for a light lunch or easy dinner, it's a great way to enjoy pantry staples in a fresh way.

Ingredients for Chickpea and Tuna Salad

Chickpeas are the base, offering a hearty texture and nutty flavor. Tuna adds a savory protein boost. Juicy cherry tomatoes bring sweetness and color, while cucumber adds a refreshing crunch. Red onion provides a sharp bite, and kalamata olives add a rich, briny note. Fresh parsley brightens the salad with its herbal aroma. The dressing, made from extra virgin olive oil, lemon juice, Dijon mustard, and garlic powder, ties everything together with a zesty finish.

Tips & Tricks

  • Use high-quality tuna for the best flavor—oil-packed tuna can add extra richness.
  • Rinse canned chickpeas thoroughly to remove excess sodium.
  • Chop ingredients uniformly for even distribution and a prettier presentation.

Serving Suggestions

This salad pairs beautifully with crusty bread or stuffed into a pita for a portable meal. For a heartier option, serve it over a bed of arugula or mixed greens. It also works well as a side dish to grilled chicken or fish, enhancing those main dishes with its bright flavors.

Frequently Asked Questions

Can I use dried chickpeas instead of canned?
Absolutely! Just make sure to cook them thoroughly before using them in the salad.
What if I don't have Dijon mustard?
You can substitute with yellow mustard or even a touch of honey mustard for a slight sweetness.
How long will this salad keep?
Stored in an airtight container in the fridge, it will last 3-4 days, making it great for meal prep.

Chickpea and Tuna Salad Recipe Walkthrough

Start by grabbing a large bowl. Pour in the chickpeas and tuna, using a fork to break up the tuna into bite-sized pieces. This helps distribute it evenly throughout the salad.

Next, add in the cherry tomatoes, cucumber, red onion, olives, and parsley. Gently mix everything together, ensuring the ingredients are well combined but not crushed.

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and garlic powder. Season with salt and black pepper to your liking. This creates a simple yet flavorful dressing.

Pour the dressing over the salad, tossing everything to ensure the ingredients are evenly coated. If you can, let the salad sit for about 30 minutes in the fridge to let the flavors meld, but if you’re short on time, it's still delicious served immediately.

Why You'll Love This Recipe

  • Quick to make: Ready in just 15 minutes, ideal for busy days.
  • Healthy and wholesome: Packed with protein and fiber.
  • Versatile: Enjoy it as a main dish or a side.
  • Make-ahead: Flavors improve after chilling, making it perfect for meal prep.

Ingredients

1 can (15 oz) chickpeas, drained and rinsed
1 can (5 oz) tuna, drained
1 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup kalamata olives, pitted and sliced
2 tbsp fresh parsley, chopped
2 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
1/2 tsp garlic powder
Salt and black pepper to taste

Step-by-step Instructions

1. In a large bowl, combine the chickpeas and tuna, breaking up the tuna into smaller pieces.
2. Add in the cherry tomatoes, cucumber, red onion, olives, and parsley. Mix gently to combine.
3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic powder, salt, and black pepper until well emulsified.
4. Pour the dressing over the chickpea and tuna mixture, tossing to coat the ingredients evenly.
5. Taste and adjust the seasoning if necessary. Serve immediately or chill in the refrigerator for 30 minutes for flavors to meld.

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