Tuna and Garbanzo Bean Salad
Bright, refreshing, and packed with protein, this Tuna and Garbanzo Bean Salad is the perfect quick-and-easy meal for busy days! Featuring tender chunks of flaked tuna, hearty garbanzo beans, and a medley of fresh vegetables like cherry tomatoes, crisp cucumber, and zesty red onion, this salad is both satisfying and nutritious. Tossed in a tangy homemade dressing of extra virgin olive oil, fresh lemon juice, and a hint of garlic, every bite bursts with Mediterranean-inspired flavors. Finished with optional crumbled feta for a creamy twist, this no-cook recipe is ready in just 15 minutes and makes a delicious lunch, dinner, or even a healthy side dish. High in protein and fiber, it’s a perfect choice for light, wholesome eating that doesn’t skimp on taste.
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Recipe Information
Ingredients
- 2 cans (5 oz each) canned tuna (in olive oil or water)
- 1 can (15 oz) canned garbanzo beans (chickpeas), drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.25 cup red onion, finely chopped
- 2 tablespoons parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice, freshly squeezed
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
- 0.5 cup optional feta cheese, crumbled
Instructions
Open the cans of tuna and drain the excess liquid. Use a fork to flake the tuna into bite-sized pieces and place in a large mixing bowl.
Drain and rinse the garbanzo beans thoroughly under cold water, then add them to the bowl with the tuna.
Add the halved cherry tomatoes, diced cucumber, chopped red onion, and chopped parsley to the mixing bowl.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the salad ingredients and gently toss until everything is evenly coated.
If desired, sprinkle crumbled feta cheese over the top for an extra layer of flavor.
Taste and adjust seasoning if needed, adding more salt, pepper, or lemon juice to suit your preference.
Serve immediately, or refrigerate for 15-20 minutes to let the flavors meld together. Enjoy!
Nutrition Facts
Calories |
312 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 22% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 42 mg | 14% | |
| Sodium | 719 mg | 31% | |
| Total Carbohydrate | 18.5 g | 7% | |
| Dietary Fiber | 4.3 g | 16% | |
| Total Sugars | 5.4 g | ||
| Protein | 24.2 g | 48% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 145 mg | 11% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 589 mg | 13% | |
*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.
