Chickpea Salad with Tuna Recipe
User Reviews
5
Chickpea Salad with Tuna Recipe
Description
Chickpea Salad with Tuna combines nutrient-rich chickpeas and canned tuna as protein bases, accompanied by fresh vegetables including grape or cherry tomatoes, celery, scallions or red onions, yellow bell pepper, and Persian cucumbers. The dressing blends mayonnaise or Greek yogurt with extra virgin olive oil, Dijon mustard, freshly squeezed lemon juice, red wine vinegar, minced garlic, kosher salt, and black pepper for a tangy and creamy coating.
The salad offers a refreshing and hearty texture mix from the crunchy vegetables, tender chickpeas, and flaky tuna. The dressing adds acidity and richness balancing the ingredients. Tossing all components ensures even flavor throughout and a cohesive dish.
This salad serves well as a portable meal-prep option when divided into single-serving airtight containers and keeps best when consumed within 2 to 3 days. Greens such as arugula or kale are better choices to maintain freshness if added, as softer greens wilt faster. It fits well as a light lunch or dinner with its balanced flavors and proteins.
Storage tips emphasize consuming within a few days and noting that the tuna salad will hold best without delicate greens when stored. Preparing it in advance can save time, but freshness should be monitored closely.
Ingredients
For The Dressing
- ¼ cup mayonnaise or Greek Yogurt
- 1 tablespoons extra virgin olive oil
- 1 teaspoons Dijon mustard
- ⅓ cup lemon juice freshly squeezed
- 1 tablespoon red wine vinegar
- 4 cloves garlic minced
- 1 teaspoon kosher salt
- ½ teaspoon black pepper ground
For The Salad
- 1 can chickpeas 15 ounces - drained and rinsed
- 1 can tuna 5-ounces - drained, solid packed, in water
- 1 cup tomato grape or cherry; approximately 5 ounces - halved
- 3 tablespoons celery about 1 stalk, chopped
- 2 tablespoons scallions or sliced red onions, chopped
- 1 small yellow bell pepper chopped
- 2 cucumber sliced and quartered, Persian
Optional Add Ins:
- 1 tablespoon dill pickle relish or olives- roughly chopped
- 1 cup artichokes quartered, canned
- 1 avocado sliced
- 2 cups salad greens such as arugula or spring mix - loosely packed
Instructions
- Prepare the dressing: In a bowl or large measuring cup, whisk mayonnaise, extra virgin olive oil, Dijon mustard, lemon juice, vinegar, garlic, and salt and pepper. Taste for seasoning and add more if needed. Set aside while preparing the salad.
- Prepare the salad: Place the chickpeas, tuna, tomatoes, celery, scallions, bell pepper, cucumber, and tomatoes.
- Add the dressing and toss to combine.
Notes
- Divide the salad into single-serving airtight containers for meal prep and refrigerate until ready to eat.
- Consume tuna salad within 2 to 3 days to avoid spoilage.
- If using leafy greens, choose sturdier varieties like arugula or kale to prevent wilting during storage.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 267 kcal
% Daily Value*
| Calories | 267kcal | 13% |
| Carbohydrates | 7g | 2% |
| Protein | 11g | 22% |
| Fat | 21g | 32% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 18mg | 6% |
| Sodium | 869mg | 36% |
| Potassium | 315mg | 7% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 391IU | 8% |
| Vitamin C | 49mg | 54% |
| Calcium | 27mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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