Chickpea Tuna Salad
User Reviews
5
Chickpea Tuna Salad
Description
This Chickpea Tuna Salad uses half the chickpeas slightly mashed to provide creaminess, while leaving some whole for texture contrast. Tuna packed in water is mixed with crunchy diced celery, pickles, and finely chopped red onion, contributing freshness and bite. Fresh dill adds herbal brightness, and capers introduce a subtle briny note. The dressing combines mayonnaise, lemon juice, red wine vinegar, salt, pepper, and a small amount of sugar to balance acidity.
The salad can be adjusted by seasoning with more salt or sugar to suit taste preferences and add balance. It can be served on crackers, bread, or in wraps as a flavorful, protein-rich filling. The recipe yields approximately four servings when paired with other foods, or fewer if served alone as a main.
The combination of creamy and textured elements creates a satisfying salad appropriate for lunches or light dinners. Adjust the amount of mayonnaise or acid components to control moisture and tanginess as desired.
Ingredients
- 15 ounces chickpeas drained and rinsed, canned
- 5.5 ounces tuna packed in water and drained (can sizes ranging from 5.2 to 6 ounces are fine; see FAQs for more tuna info, canned
- 1 celery diced small, stalk
- 2 dill pickles diced small, small
- ¼ cup red onion finely diced
- 1 garlic finely minced, 2 cloves
- ¼ cup mayonnaise
- 3 tablespoons lemon juice the juice from half of a lemon, approximately
- 2 tablespoons red wine vinegar apple cider, balsamic, or champagne vinegar may be substituted
- 2 tablespoons dill or to taste (fresh basil or mint may be substituted, finely minced, fresh
- 1 tablespoon capers omit if you don't have or don't like
- 1 teaspoon salt or to taste
- ¾ teaspoon black pepper or to taste, freshly ground
- 1 teaspoon granulated sugar optional but highly recommended to balances the flavor
Instructions
- Drain and rinse the chickpeas and add about half the can to a large mixing bowl.
- Use a ground meat mashing tool (or a fork) to lightly mash these chickpeas. Tip - I prefer the overall texture of the salad when I lightly mash half the chickpeas like this, although it's technically optional.
- Add the drained tuna and all remaining ingredients to the mixing bowl and stir very well to incorporate and coat everything.
- Taste and check for flavor balance. If desired, add more salt, pepper, vinegar, lemon juice, etc. Flavor Tips - If it tastes at all boring or bland, it likely needs more salt, so add it, as desired to taste. The same can be said for a bit more sugar. Many people are scared to add sugar to a savory dish but it tends to balance the flavor, rather than making the dish read sweet. If it's a little bit too dry, add more mayo for creaminess. Adding more lemon juice or vinegar will also make it less dry, but it will make it more sour and potent tasting. A dash of cayenne pepper will add a touch of heat.
- Serve immediately as-is, on crackers or bread, or dollop it inside Romaine lettuce leaves or butter lettuce leaves, or serve it inside a sandwich. You can optionally cover and chill it for about 30 minutes prior to serving. Extra salad will keep airtight in the fridge for up to 4-5 days. It's a good recipe for meal prepping.
Notes
- This recipe makes about 4 servings when accompanied by other dishes or uses; fewer servings if eaten alone.
- Lightly mashing half the chickpeas adds creaminess while retaining some texture.
- Adjust salt and sugar to taste for balanced flavor, as the sugar helps offset acidity.
- Mayonnaise amount can be increased if the salad feels dry, or more lemon/vinegar added for tanginess but with increased sourness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 243 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 243kcal | 12% |
| Carbohydrates | 19g | 6% |
| Protein | 13g | 26% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 20mg | 7% |
| Sodium | 1371mg | 57% |
| Potassium | 309mg | 7% |
| Fiber | 6g | 24% |
| Sugar | 2g | 4% |
| Vitamin A | 135IU | 3% |
| Vitamin C | 6mg | 7% |
| Calcium | 73mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
