Dense Chickpea Tuna Salad (Printable Version)

A protein-rich Mediterranean salad blending creamy chickpeas, flaky tuna, and fresh vegetables in vibrant flavors.

# What You Need:

→ Proteins

01 - 1 can (5 oz) tuna in olive oil, drained
02 - 1 can (15 oz) chickpeas, drained and rinsed

→ Vegetables & Aromatics

03 - 1/4 small red onion, finely diced
04 - 1/2 cup cherry tomatoes, halved
05 - 1/4 cup fresh parsley, chopped

→ Dressing

06 - 3 tbsp extra-virgin olive oil
07 - 1 tbsp fresh lemon juice
08 - 1 tsp Dijon mustard
09 - 1/2 tsp sea salt, or to taste
10 - 1/4 tsp freshly ground black pepper
11 - 1/4 tsp smoked paprika (optional)

→ Garnish

12 - Zest of 1/2 lemon
13 - Additional parsley, for serving

# How-To Steps:

01 - In a large bowl, mix chickpeas, drained tuna, red onion, cherry tomatoes, and chopped parsley until evenly distributed.
02 - Whisk olive oil, lemon juice, Dijon mustard, sea salt, black pepper, and smoked paprika in a small bowl until emulsified.
03 - Pour dressing over the salad mixture and toss gently to coat all ingredients thoroughly.
04 - Taste the salad, adjust seasoning as needed, then sprinkle lemon zest and extra parsley on top before serving.
05 - Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

# Expert Tips:

01 -
  • It comes together in under ten minutes without turning on a single burner, which means you can make it even when your brain is half asleep.
  • The protein hits hard enough to keep you full for hours, and the bright lemon dressing makes it feel like you actually tried.
  • You can eat it straight from the bowl, pile it on toast, or serve it to someone you want to impress without breaking a sweat.
02 -
  • Drain the tuna well, or the salad will turn oily and heavy instead of bright and balanced.
  • Do not overdress it. You can always add more, but you cannot take it back once the salad is swimming.
  • If you are making this ahead, hold the parsley and lemon zest until just before serving so they stay vibrant and fresh.
03 -
  • Use a fork to gently flake the tuna instead of breaking it down completely, so you get satisfying chunks in every bite instead of a mushy paste.
  • Let the salad sit at room temperature for ten minutes before serving if it has been in the fridge, because cold dulls the flavors and the olive oil thickens up.
  • Taste your chickpeas before you add them. If they taste metallic or flat, rinse them twice and let them drain fully before tossing them in.
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