Our chickpea tuna salad recipe brings you a dish that delivers paramount flavors for very little effort. It has a slight brininess that’s unique to tuna salad while also carrying the chickpeas’ nutty undertone and starchy texture. We even added a bed of mixed lettuce to keep it as fresh as it is flavorful.
Is Chickpea Tuna Salad Healthy?
As the name suggests, this salad’s main ingredients are chickpeas and tuna, making it relatively healthy.
Chickpeas are loaded with fiber, which could make for a high-fiber diet that results in potential health benefits such as improving the digestive system, aiding weight loss by keeping the body full longer, and decreasing the risk of type 2 diabetes.
Tuna is an excellent source of omega-3 fatty acids and vitamin B12, which may help to lower the risk of heart disease, improve eye health, and prevent anemia. If you’re worried about mercury consumption, don’t be because we only used 4 oz of canned tuna, which complies with the limit set by the FDA.
Beyond the use of nutritious ingredients, we also moderated their amounts so that each serving only contains 183 calories, 1.8 g saturated fat, and 287 mg sodium. This strictly follows the standards set by our healthy-eating guidelines.
Ingredients You Will Need
Despite the voluminous appearance, this cold salad can be made in a matter of minutes using minimal ingredients.
1. For the Salad
- Chickpeas
We used canned chickpeas for convenience since they only need draining. If you want a more natural flavor, you can use the dried kind; Be aware though: they require more preparation, such as soaking overnight, then boiling and letting them simmer for about an hour.
- Tuna
As we wanted this dish to come together quickly, we also used canned tuna. It still has a similar tenderness in taste and texture to the fresh kind but requires much less preparation. Note that canned tuna tends to be higher in sodium, so make sure you choose a lower-sodium variety.
- Lettuce Mix
These leafy veggies lay a green bed for the tuna and chickpeas. Their mild flavor also balances out the fish’s briny taste, while the crisp leaves give the salad an appetizing and fresh appearance.
- Other Vegetables and Fruits
To add some extra layers of flavors, we decided to go with red onion and black olives. The onion provides hints of spiciness, while the olives perfectly complement the tuna with their distinct salty taste.
2. For the Dressing
- Oil and Vinegar
We used olive oil and red wine vinegar to set the base for the dressing. They both have distinctly robust and fruity tastes, but the oil has a bitter undertone while the vinegar is slightly more fragrant.
- Herbs
Since the dish’s flavor profile leans more towards salty, we thought capers’ briny and floral taste would be an ideal and complementary choice. To add a subtle brightness to this salad, we also sprinkled in a little parsley.
- Seasonings
We went with the classic salt and pepper combo to enhance the remaining ingredients’ flavors.
What to Serve With
This chickpea tuna salad is surprisingly versatile. Here are a few types of food you can pair it with for a quick and easy dish to eat either as a side or light meal:
- Bread
Toast a slice of bread to eat with this salad. The result is a seemingly simple yet unbelievably satisfying dish that you can eat as a light meal. If you have some leftovers, you can also use them as a filling for sandwiches, pita bread, or tortilla bread.
- Leafy Greens
Our recipe already includes mixed lettuce, but you can also vary your options with other veggies like arugula or baby spinach. It’s an effortlessly flavorful way to eat vegetable wraps.
How to Store
This salad should last for 2 – 3 days when kept in an airtight container in the fridge. It also tastes great cold, so you can eat it straight out of the fridge.
How to Make Chickpea Tuna Salad
Our chickpea tuna salad recipe brings you a cold salad that makes an ideal addition to any summer meal. It features briny tuna, nutty chickpeas, and fresh green lettuce tossed together to make a voluminous and flavorful dish.
- prep TIME 5 mins
- total TIME 5 mins
- COURSE Side Dish
- CUISINE American
- SERVINGS servings
- CALORIES 183 kcal
INGREDIENTS
- 8 oz canned chickpeas (drained)
- 4 oz low sodium canned light tuna (drained)
- 1 oz red onion (diced)
- 4 oz lettuce mix
- 0.5 oz black olives (diced)
- 1 tbsp red wine vinegar
- 2 tbsp olive oil
- 0.25 oz brined capers
- 2 tbsp parsley (chopped)
- 1/4 tsp salt
- 1/2 tsp pepper
INSTRUCTIONS
Prep
Drain the Canned Ingredients: Close the lids almost all the way and leave a small space at the opening. Lean the cans over a sink or a bowl and gently tilt until all the liquids have poured out. You can also use a slotted spoon to shorten the process.
Dice the Onion: Slice the onion in half but keep the roots on throughout the process. Lay the flat side on the chopping board and thinly slice the onion. Push the knife horizontally through the middle section of the onion and make a diagonal slice. Then use your non-dominant hand to hold the sliced parts together and cut downward to create tiny, sliced cubes.
Cook
Make the Dressing: In a small bowl, mix 1 tbsp red wine vinegar, 2 tbsp olive oil, 1/4 tsp salt, and 1/2 tsp pepper until well-combined.
Lay the Ingredients onto a Plate: On a serving plate, lay 4 oz mixed lettuce, then layer 8 oz canned chickpeas, 4 oz low sodium canned light tuna, 0.5 oz black olives, and 1 oz red onion over the top. Garnish with 0.25 oz brined capers, chopped parsley.
Drizzle the Dressing: Drizzle the dressing over the salad, then enjoy.
NUTRITION
Tuyet Pham
Head Chef, Culinary Consultant
Luna Regina
Writer, Author
Natalie Butler, RD, LD
Nutrition Reviewer
- Mindya healthy and satisfying lunch option.