Tuna Garbanzo Bean Salad
Bright, zesty, and packed with protein, this Tuna Garbanzo Bean Salad is the perfect go-to dish for a healthy, quick meal that doesn’t compromise on flavor. Featuring tender chunks of flaky tuna, creamy garbanzo beans (chickpeas), crisp cucumber, sweet cherry tomatoes, and the sharp bite of red onion, this salad offers a vibrant medley of textures and tastes. A tangy dressing of fresh lemon juice, garlic, and extra-virgin olive oil ties the ingredients together, while fresh parsley adds a fragrant herbaceous finish. Ready in just 15 minutes with no cooking required, this Mediterranean-inspired salad is as versatile as it is delicious—serve it as a refreshing main dish, a meal prep-friendly lunch, or a satisfying side. Perfect for summer picnics or an easy weeknight dinner, this wholesome recipe is gluten-free, full of fiber, and absolutely bursting with fresh, nutritious goodness!
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Recipe Information
Ingredients
- 2 5-ounce cans canned tuna
- 1 15-ounce can canned garbanzo beans (chickpeas)
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 0.25 cup fresh parsley
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain the canned tuna and garbanzo beans. Rinse the garbanzo beans under cold water to remove excess sodium if desired.
Halve the cherry tomatoes. Peel and dice the cucumber into bite-sized pieces. Finely chop the red onion and parsley.
In a large mixing bowl, combine the drained tuna, garbanzo beans, cherry tomatoes, cucumber, red onion, and parsley.
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 in the large bowl and gently toss to combine, ensuring everything is evenly coated.
Taste and adjust seasoning with additional salt or pepper if necessary.
Serve immediately or chill in the refrigerator for 20-30 minutes to allow the flavors to meld. Enjoy as a standalone dish or as a side.
Nutrition Facts
Calories |
289 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 29 mg | 10% | |
| Sodium | 634 mg | 28% | |
| Total Carbohydrate | 21.1 g | 8% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 5.4 g | ||
| Protein | 23.8 g | 48% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 57 mg | 4% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 551 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.
