Ingredients
- 1 can of tuna in water or olive oil (drained)
Tuna is the star of the show here. It adds a nice flaky texture and tons of flavor to the salad. You can use any kind you like, though I typically go for the water-packed variety for a lighter option. - 1 can of chickpeas (also known as garbanzo beans) (drained and rinsed)
Chickpeas add a nutty flavor and plenty of fiber. They’re a great alternative to heavy meats and keep the salad feeling light but still satisfying. - ½ cup of diced cucumber
This veggie adds a refreshing crunch. It’s light and hydrating, which makes it the perfect counterpart to the richer flavors of tuna and chickpeas. - ½ cup of diced bell pepper
I usually go with red bell peppers for their sweetness, but you can use green or yellow if that’s what you have on hand. The bell pepper brings a nice burst of color and an extra layer of texture. - ¼ cup of red onion, finely diced
A small amount of red onion adds a zingy sharpness that cuts through the richness of the tuna and dressing. If you’re sensitive to the sharpness, soak the diced onion in cold water for 10 minutes before adding it to the salad—it’ll mellow out the flavor. - 1 avocado, diced
For creaminess and healthy fats, avocado is the perfect addition. It makes this salad feel indulgent without being heavy. - 2 tablespoons of olive oil
This acts as the base for the dressing, adding a smooth texture and helping all the flavors meld together. - 1 tablespoon of lemon juice
A little tang from the lemon brightens up the entire salad and makes the flavors pop. It balances the richness of the avocado and tuna beautifully. - 2 tablespoons of Dijon mustard
Dijon adds a bit of depth to the dressing. It’s not too sharp but provides a lovely tangy note. - Salt and pepper to taste
Don’t forget the seasoning! A pinch of salt and a couple cracks of black pepper are all you need to bring out the natural flavors of the ingredients.
Instructions
Ready to make this quick and easy Chickpea Tuna Salad? Here’s how to do it:
- Prepare the Tuna and Chickpeas:
Open your cans of tuna and chickpeas. Drain the tuna, and make sure to rinse the chickpeas under cold water to remove any canning liquid. This step helps reduce sodium content and gives the chickpeas a fresher taste. - Chop Your Veggies:
Dice your cucumber, bell pepper, red onion, and avocado. I like to use a sharp knife for the bell pepper and cucumber to ensure the pieces are evenly sized. For the avocado, cut it in half, remove the pit, and scoop out the flesh with a spoon before slicing it into cubes. - Mix the Base Ingredients:
In a large bowl, combine the tuna, chickpeas, cucumber, bell pepper, red onion, and avocado. Use a fork to gently mash the chickpeas just a little to help them stick to the dressing, but keep some texture. You want this salad to have a bit of chunkiness. - Make the Dressing:
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper. Taste the dressing and adjust the seasoning if needed. If you like a tangier salad, feel free to add more lemon juice. I always add a little extra Dijon mustard for that mild kick it provides. - Toss Everything Together:
Pour the dressing over the salad mixture and toss gently until everything is well-coated. If you prefer a creamier texture, you can even add a spoonful of Greek yogurt or a drizzle of tahini to the mix. - Chill and Serve:
If you have the time, let the salad chill in the fridge for 30 minutes before serving. It allows the flavors to meld together and gives it a nice refreshing chill. But if you’re in a hurry, you can dive in right away!
- Prep Time: 10 minutes
Nutrition
- Serving Size: 4
- Calories: 350
- Fat: 18g
- Carbohydrates: 28g
- Protein: 25g