CHICKPEA TUNA SALAD: Make this 10 Minute Chickpea Tuna Salad for a healthy lunch or snack that you can make ahead of time. This tuna and chickpea salad will add freshness and variety to your healthy eating routine and is simple to prepare and packed with ingredients that are high in protein.
WHY YOU’LL LOVE THIS CHICKPEA TUNA SALAD
Meet my new lunch go-to! For a quick weekday meal, this simple salad uses pantry staples like canned tuna and chickpeas.
Chickpeas are a great option for meal prep lunches due to their long shelf life, high protein and fiber content, and affordability.
A light, lemony dressing and fresh herbs join the pantry ingredients for a flavor that makes you want more.
10 MINUTE CHICKPEA TUNA SALAD
Dill and chopped red onion are two of my favorite additions, but they can be used in a lot of different ways. For crunch, you can also add celery, chives, and red bell pepper.
This salad has enough protein in its ingredients to fill you up for a lunch you’ll look forward to all morning. Additionally, like my Fiesta Mango Quinoa Salad, it keeps in the refrigerator for three days, so you can prepare it today and eat the leftovers over and over.
RECIPE INGREDIENTS AND SUBSTITUTIONS
Chickpeas: These chickpeas are the star of this salad, packed with protein and fiber at a very affordable price. If you want, you can remove the loose “skin” around the chickpeas, but I prefer to leave them on.
Canned Tuna: For canned tuna that is caught more sustainably, look for the words “pole-and-line caught” on the label. The Wild Planet brand is my personal favorite, and most supermarkets carry it. Skipjack or albacore can be used here; just make sure it is packed in water and not oil.
Mayonnaise: I use mayo made with avocado oil, like the Chosen Foods brand. Greek yogurt that is unflavored and full of fat is an alternative.
Mustard: A spoonful of Dijon mustard gives the salad a zingy bite. A whole-grain mustard or any other variety you have on hand can also be used.
Herbs: I love fresh chopped dill for its subtle anise notes. Parsley, tarragon, or chives are other options for this salad.
Onion: The salad benefits from the snap and crunch of red onion. I also love adding chopped celery or red bell pepper for extra crunch.
Lemon: A one-two punch of lemon zest and juice adds bright, fresh flavor.
Instructions for each step
Step 1: Get Ready to Dress
In a small bowl, whisk together mayonnaise, olive oil, lemon juice, Dijon mustard, salt, and pepper.
STEP 2: COMBINE TUNA, CHICKPEAS, AND DRESSING
Chickpeas should be drained, rinsed, and dried with a clean kitchen towel. Transfer the chickpeas to a medium bowl and, if desired, remove any loose skins. Stir in the tuna, dressing, onion, celery, capers (or olives), and fresh dill.
HOW TO SERVE SALAD WITH CHICKPEA TUNA
Right Out of the Bowl: Served with whole-grain crackers or pita chips, this salad is very filling on its own.
Chickpea Salad with Avocado: For more healthy fats and color, add halved cherry tomatoes and chunks of fresh avocado to this salad.
Chickpea Salad Sandwich: For a chickpea salad sandwich, stuff tuna and chickpea salad inside a half pita or whole grain roll.
With Fresh Greens: For a filling salad, serve it over a bowl of fresh spinach, arugula, or romaine lettuce and drizzle it with your preferred dressing.
Wrap with Chickpea Salad: Place salad in a flour tortilla, top with greens and mashed avocado, and then roll it up. Enjoy.
What can I use in place of mayonnaise in tuna?
In my tuna and chickpea salad, I typically use a mayo made with avocado oil, like the Chosen Foods brand. But if you don’t like mayonnaise, here are some alternatives.
Greek yogurt, plain and full of fat, is arguably the best substitute for mayonnaise.
It is incredibly creamy and delightfully tangy.
Pounded Avocado: A recently well known other option, avocado tastes really gentle and velvety consistency when crushed.
Hummus: You can also enjoy a spoonful of garlic or plan hummus!
Pesto: Scoop some classic pesto or sun-dried tomato pesto on top for a kick of herbaceous flavor.
Tips for Preparation and Storage
To make ahead, place everything but the tuna in a bowl, cover, and place in the refrigerator for up to two days.
To Store: Refrigerate leftover salad for up to three days in an airtight container.
Ingredients
1.Mayonnaise or plain Greek yogurt, 2 tablespoons
2. Extra-virgin olive oil, 2 tablespoons
3. 1 tablespoon of fresh lemon juice
4. ▢1 tsp. Mustard dijon
5. 1/4 teaspoon of black pepper and kosher salt
6. Optional: a small amount of hot sauce, such as Cholula or Tabasco
7. 1 can of chickpeas, 15 ounces
8. A 5-ounce can of tuna packed in water that has been drained
9. 3 tablespoons chopped celery
10. 2 tablespoons chopped red onion
11. 2 tablespoons freshly chopped dill
12. 1 tablespoon chopped green olives, capers, or relish
For serving
Spread it on whole-grain bread for a sandwich, serve it with whole-grain crackers or pita chips, or serve it over arugula with a drizzle of olive oil.
Instructions
- In a small bowl, whisk together mayonnaise, olive oil, lemon juice, Dijon mustard, salt, pepper, and hot sauce (if using).
2. Chickpeas should be drained, rinsed, and dried with a clean kitchen towel. Transfer the chickpeas to a medium bowl, peel and remove any loose skins if desired. (I like to mash a few of the chickpeas with a fork so that the salad stays together better, but this is optional.)
Mix the dressing with the tuna, celery, onion, capers (or olives), and fresh dill. Over a bed of arugula, in a wrap, or with crackers, serve.
Notes
To make ahead, place everything but the tuna in a bowl, cover, and place in the refrigerator for up to two days.
To Store: Refrigerate leftover salad for up to three days in an airtight container.
Nutrition
Serving Size: 0.5 cups; Calories: 282 kilocalories; Carbohydrates: 19 grams; Protein: 16 grams; Fat: 15 grams; Saturated Fat: 1 gram; Sodium: 860 milligrams; Fiber: 4 grams; Sugar: 2 grams
