Hey y'all! Ready to mix up your lunchtime routine with something vibrant, protein-packed, and bursting with flavor? This Chickpea Tuna Salad is not only ultra-satisfying and super easy to whip up, but it's also endlessly versatile for lunches, picnics, or even as a speedy dinner. Whether you're a meal-prep pro or just want something delicious in minutes, this salad will quickly become a staple in your kitchen. Let’s get cooking!
Why You'll Love This Chickpea Tuna Salad
- Bursting with protein and fiber, it keeps you full and energized.
- No cooking required—just chop, mix, and enjoy!
- Perfect for meal prep as it tastes even better the next day.
- Customizable with your favorite veggies or spices.
- Deliciously creamy yet refreshing for any season.
Chickpea Tuna Salad Ingredients
- 1 (15-oz) can chickpeas, drained and rinsed
- 1 (5-oz) can tuna in water, drained
- ⅓ cup celery, finely diced
- ¼ cup red onion, minced
- ¼ cup dill pickles, chopped
- ¼ cup mayonnaise (or Greek yogurt for a lighter version)
- 2 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh parsley, chopped (optional)
- Salt and pepper, to taste
How to Make Chickpea Tuna Salad
Step 1: Mash the Chickpeas
Using a fork or potato masher, gently mash the drained chickpeas in a large bowl until about half are broken up but some texture remains.
Step 2: Combine Chickpea Tuna Salad Base
Add the drained tuna, celery, red onion, pickles, mayonnaise, Dijon mustard, and lemon juice to the bowl of mashed chickpeas. Mix until everything is evenly coated.
Step 3: Season and Freshen
Sprinkle in fresh parsley (if using), and season with salt and pepper to taste. Stir to combine. Give it a quick taste and adjust the seasoning or lemon to your preference.
Step 4: Chill and Serve
For the best flavor, refrigerate your Chickpea Tuna Salad for at least 20 minutes before serving. Enjoy it as a sandwich, lettuce wrap, or straight from the bowl!
Notes for the Best Chickpea Tuna Salad
- Rinse and drain chickpeas thoroughly for a less soggy salad. See more chickpea prep tips at Bon Appétit.
- Swap Greek yogurt for mayo for extra protein and a lighter texture.
- For a dairy-free version, use vegan mayo. Check out this vegan mayo recipe!
Chickpea Tuna Salad Variations
- Spicy Sriracha: Add 1 tablespoon Sriracha or a pinch of cayenne pepper for a kick.
- Herby Mediterranean: Stir in chopped Kalamata olives, cherry tomatoes, and feta cheese.
- Avocado Mash: Replace mayonnaise with mashed avocado for a creamy, healthy twist.
Equipment Needed for Chickpea Tuna Salad
- Large mixing bowl
- Fork or potato masher
- Sharp knife and cutting board
- Measuring spoons and cups
Chickpea Tuna Salad Storage & Shelf Life
Store leftover salad in an airtight container in the refrigerator for up to 4 days. Stir before serving and enjoy chilled for best taste and texture.
Serving Suggestions & Pairings for Chickpea Tuna Salad
- Scoop into lettuce wraps or stuff into pita bread.
- Serve on whole-grain toast or crackers for a satisfying lunch.
- Top a bed of mixed greens for a nutrient-packed salad bowl.
- Pair with a refreshing fruit salad or a cup of soup.
Pro Tips for Outstanding Chickpea Tuna Salad
- Use high-quality tuna—check labels and pick sustainable options as recommended by Seafood Watch.
- Let the salad chill before serving to deepen the flavors and meld the textures.
- Chop vegetables finely for the best consistency in every bite.
Chickpea Tuna Salad FAQ
- Can I make Chickpea Tuna Salad ahead of time?
- Absolutely! It tastes even better after a few hours as the flavors meld together.
- How can I make this recipe vegan?
- Swap the tuna for more chickpeas and the mayo for a plant-based version.
- Is Chickpea Tuna Salad gluten-free?
- Yes, the salad itself is gluten-free. Just be sure your mix-ins (like crackers or bread) are as well!
Ingredients
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 (5 oz) can tuna in water, drained
- ½ red onion, finely chopped
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ cup parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
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1In a large bowl, combine the drained chickpeas and tuna. Flake tuna gently with a fork.
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2Add chopped red onion, cherry tomatoes, cucumber, and parsley to the bowl.
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3Drizzle the salad with olive oil and lemon juice. Sprinkle with salt and black pepper.
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4Toss everything together until well combined and evenly coated with dressing.
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5Serve immediately or chill in the refrigerator for 30 minutes for best flavor.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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