Chickpea and Tuna Salad
Bright, tangy, and packed with protein, this Chickpea and Tuna Salad is the ultimate quick and healthy lunch option that comes together in just 15 minutes! Featuring canned chickpeas and oil-packed tuna as the stars, this nutritious salad is balanced with crisp cucumbers, juicy cherry tomatoes, and a zesty lemon-olive oil dressing. A sprinkle of fresh parsley and a hint of garlic powder elevate the flavor, making every bite refreshing yet satisfying. Perfect as a standalone meal or served alongside crusty bread, this no-cook recipe is ideal for busy weeknights, meal prep, or an easy picnic dish. Enjoy a wholesome, Mediterranean-inspired salad bursting with vibrant flavors and textures!
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Recipe Information
Ingredients
- 1 can (15 oz) Canned chickpeas
- 2 cans (5 oz each) Canned tuna (in olive oil)
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.5 small Red onion
- 0.25 cup Fresh parsley
- 3 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Garlic powder (optional)
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water. Allow any excess water to drain off.
Open the tuna cans and drain any excess oil. (If you prefer, you can reserve a tablespoon of the tuna oil to add more flavor to the salad.)
Rinse the cherry tomatoes and slice them in half. Set aside.
Peel the cucumber if desired (optional) and dice it into small bite-sized pieces.
Finely dice the red onion and chop the fresh parsley leaves.
In a large mixing bowl, combine the chickpeas, tuna, cherry tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together the lemon juice, olive oil, salt, black pepper, and garlic powder (if using).
Pour the dressing over the salad ingredients and toss gently to coat evenly.
Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice to your preference.
Serve the salad immediately or refrigerate for 30 minutes to allow the flavors to meld. Enjoy!
Nutrition Facts
Calories |
350 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.5 g | 19% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 36 mg | 12% | |
| Sodium | 736 mg | 32% | |
| Total Carbohydrate | 25.2 g | 9% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 5.9 g | ||
| Protein | 28.1 g | 56% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 64 mg | 5% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 557 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
