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 for Chickpea Tuna Salad
Despite the voluminous appearance, this cold salad can be made in a matter of minutes using minimal ingredients.
1. For the Salad
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.
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.
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.
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.
We went with the classic salt and pepper combo to enhance the remaining ingredients’ flavors.
What to Serve Chickpea Tuna Salad 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:
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.
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 Chickpea Tuna Salad
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.
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.
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.
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.
Drizzle the Dressing: Drizzle the dressing over the salad, then enjoy.
How to Make Chickpea Tuna Salad
Amount Per Serving (1 serving)
Calories 183Calories from Fat 108
% Daily Value*
Saturated Fat 1.8g
Vitamin A 326IU
Vitamin C 4mg
* Percent Daily Values are based on a 2000 calorie diet.
Keywords: chickpea tuna salad, chickpea tuna salad recipe, how to make chickpea tuna salad
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.