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Chickpea Tuna Salad Recipe

Chickpea Tuna Salad

Wholesome Cove
This chickpea tuna salad recipe combines two pantry staples, canned chickpeas and canned tuna, into a protein packed salad that comes together in under fifteen minutes. It has the same creamy, tangy profile as a classic tuna salad, but the chickpeas add fiber, texture, and a bit of bulk that stretches the recipe further.
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Salad
Cuisine Mediterranean
Servings 4 servings
Calories 310 kcal

Equipment

  • Large mixing bowl
  • Chef's knife
  • Cutting board
  • Can opener
  • Citrus juicer - optional
  • Fine-mesh strainer
  • Measuring cups and spoons
  • Mixing spoon or rubber spatula
  • Fork or potato masher

Ingredients
  

  • 2 cans chickpeas - 15-ounce or 425g cans, drained and rinsed
  • 2 cans solid white albacore tuna - 5-ounce or 142g cans, drained
  • 1/2 cup celery - 60g, finely diced
  • 1/4 cup red onion - 40g, finely diced
  • 1/2 cup cherry tomatoes - 75g, quartered
  • 1/3 cup mayonnaise - 75g
  • 1 tablespoon Dijon mustard - 15g
  • 2 tablespoons fresh lemon juice - 30ml
  • 2 tablespoons fresh dill - 8g, chopped
  • 2 tablespoons capers - 16g, drained
  • 1/4 cup kalamata olives - 35g, pitted and sliced
  • 1 tablespoon extra virgin olive oil - 15ml
  • 1/2 teaspoon kosher salt - 3g
  • 1/4 teaspoon black pepper - 1g

Instructions
 

  • Drain and rinse the chickpeas. Drain the tuna thoroughly, pressing with a fork to release extra liquid.
  • Add chickpeas and tuna to a large bowl. Mash about half of the chickpeas with a fork or potato masher, leaving the rest whole.
  • Wash and dice the celery. Peel and finely dice the red onion. Quarter the cherry tomatoes. Chop the fresh dill and slice the olives.
  • In a small bowl, whisk together mayonnaise, Dijon mustard, lemon juice, extra virgin olive oil, salt, and pepper until smooth and slightly thickened.
  • Add celery, red onion, capers, and olives to the chickpea mixture. Pour dressing over and fold gently until evenly coated.
  • Fold in quartered cherry tomatoes and chopped dill last. Taste and adjust seasoning with salt, pepper, or lemon juice.
  • Cover and refrigerate for at least 15 minutes before serving to let the flavors meld. Serve chilled.

Notes

  • Use tuna packed in olive oil instead of water for a richer, more flavorful salad.
  • Rinse the chickpeas thoroughly to avoid any canned, metallic aftertaste.
  • Let the salad chill for at least 15 minutes before serving so the flavors have time to meld.
  • Add tomatoes right before serving if making ahead to prevent them from releasing liquid.
  • Swap the mayonnaise for plain Greek yogurt or mashed avocado for a lighter, tangier version.
  • Pat the tuna dry with a paper towel after draining for better dressing adherence.
  • Use a light hand when mashing chickpeas to keep the texture interesting with whole pieces.
  • For a curry twist, add 1 teaspoon curry powder and a handful of raisins.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days.
  • Add a fresh squeeze of lemon juice before serving leftovers to brighten the flavor.

Nutrition

Serving: 1servingCalories: 310kcalCarbohydrates: 22gProtein: 24gFat: 15gSaturated Fat: 2gCholesterol: 30mgSodium: 680mgPotassium: 450mgFiber: 7gSugar: 3gVitamin A: 8IUVitamin C: 15mgCalcium: 6mgIron: 10mg
Keyword chickpea tuna salad, easy tuna salad, no cook lunch, protein salad, tuna chickpea salad
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