Simple Tuna and Chickpea Salad | Quick & Healthy Recipe

Are you looking for a simple, nutritious meal packed with protein, fiber, and bursting with flavor? This simple tuna and chickpea salad is the perfect choice. With just a few ingredients like canned chickpeas, tuna, and fresh vegetables, you can throw together a delicious salad that’s ideal for lunch or dinner.

Both chickpeas and tuna offer powerful health benefits. Chickpeas are rich in fiber and plant-based protein, while tuna provides a substantial amount of omega-3 fatty acids, which are essential for heart health. Want to explore more chickpea salad ideas? Check out our recipe for creamy tuna and chickpea salad with mayo.

This salad is not only healthy but also easy to make. You can customize it with different vegetables and toppings, making it perfect for meal prepping or even as a light dinner. For a twist on this classic dish, try our quick and healthy tuna and chickpea salad recipe.

Ingredients for Simple Tuna and Chickpea Salad

Here’s what you need to create this healthy tuna and chickpea salad:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (5 oz) tuna, drained (in water or olive oil)
• 1 cup grape tomatoes, halved
• 1/3 cup cucumber, sliced thin
• 2 tablespoons red onion, finely chopped
• 2 tablespoons feta cheese (optional)
• 1 teaspoon fresh parsley, chopped
• 3 tablespoons lemon juice (more to taste)
• 2 tablespoons olive oil
• Salt and pepper, to taste

Optional add-ins:

• 1/4 cup black olives, sliced
• 1/4 cup roasted red peppers, chopped
• 1/2 avocado, diced
• 1 teaspoon red pepper flakes, for heat

Step-by-Step Instructions

Step 1: Drain and Rinse the Chickpeas

Start by draining 1 can (15 oz) of chickpeas. Place them in a colander and rinse them under cold water to remove excess sodium and liquid from the can. Once rinsed, transfer the chickpeas to a large mixing bowl.

Step 2: Drain the Tuna

Next, open 1 can (5 oz) tuna and drain it. Whether it’s tuna in water or olive oil, you can either discard the liquid or keep it for extra flavor. Add the tuna to the chickpeas in the bowl.

Step 3: Prepare the Vegetables

Chop the vegetables. Slice 1 cup grape tomatoes in half, 1/3 cup cucumber into thin rounds, and 2 tablespoons red onion finely. If you’re using feta, crumble 2 tablespoons for a tangy touch.

Step 4: Make the Dressing

In a small bowl, whisk together 3 tablespoons lemon juice and 2 tablespoons olive oil. This dressing adds a light, fresh flavor to the salad. Add salt and pepper to taste and set aside.

Step 5: Toss the Salad

Now, combine the chickpeas, tuna, vegetables, and dressing in the large bowl. Add 1 teaspoon freshly chopped parsley for extra freshness. Toss everything together until evenly coated with the dressing. Taste and adjust seasoning with more lemon juice, salt, or pepper if needed.

Nutritional Benefits of Tuna and Chickpea Salad

This simple tuna and chickpea salad is not only quick to make but also packed with nutrients:

1. High in Protein

Both chickpeas and tuna are excellent sources of protein. Chickpeas provide plant-based protein, while tuna offers a higher level of animal protein, making this salad perfect for muscle recovery and overall health.

2. Rich in Fiber

Chickpeas are loaded with fiber, which helps with digestion and keeps you full for longer. Fiber also aids in regulating blood sugar levels, making this salad ideal for a healthy meal.

3. Omega-3 Benefits

Tuna is a great source of omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. Olive oil adds even more healthy fats to the dish, enhancing its nutritional value.

4. Packed with Vitamins

Fresh vegetables like tomatoes, cucumbers, and onions contribute important vitamins C, A, and antioxidants, which support immune health and combat free radicals.

Creative Variations of Tuna and Chickpea Salad

One of the best things about this recipe is its versatility. Here are a few variations you can try:

1. Mediterranean Style

Add kalamata olives, artichoke hearts, and extra feta cheese to give the salad a Mediterranean twist. You can even drizzle a little balsamic glaze for added depth.

2. Spicy Version

For those who like a bit of heat, toss in red pepper flakes, jalapeños, or sriracha for a spicy kick.

3. Avocado Chickpea Salad

Replace the dressing or add diced avocado for a creamy texture that’s rich in healthy fats. Avocado makes the salad even more filling.

4. Greek-Inspired Salad

To give it a Greek flair, add roasted red peppers, oregano, and tzatziki sauce. This pairs beautifully with pita bread or on top of a fresh bed of greens.

How to Serve Tuna and Chickpea Salad

This versatile salad can be served in several creative ways:

• As a Salad: Serve it on a bed of fresh greens like arugula, spinach, or mixed lettuce for an extra boost of nutrients.
• In a Wrap: Use a whole grain wrap or pita to enjoy the salad on the go.
• With Crackers: Serve with gluten-free crackers or pita chips for a snack or appetizer.
• As a Stuffed Avocado: Hollow out an avocado and fill it with a scoop of the salad for extra creaminess and healthy fats.

Meal Prep and Storage Tips

This salad is perfect for meal prep and stays fresh for several days:

• Storage: Store in an airtight container in the fridge for up to 3 days. The flavors will develop more as it sits.
• Meal Prep: Make a larger batch at the start of the week. Pair it with different sides like quinoa or fresh veggies to keep your meals varied.
• Refreshing Tips: Before serving, freshen the salad with a squeeze of lemon juice or a drizzle of olive oil.

Frequently Asked Questions

Can I use canned tuna for chickpea salad?

Yes, canned tuna is perfect for this salad. You can choose tuna in water for a lighter option or tuna in olive oil for more richness.

How long does tuna and chickpea salad last in the fridge?

When stored properly, tuna and chickpea salad can last up to 3 days in an airtight container. Stir the salad before serving, and you may want to add more lemon juice or olive oil to freshen it up.

Is this salad gluten-free?

Yes, this salad is naturally gluten-free. Just be mindful of any additional ingredients like store-bought dressings or crackers that may contain gluten.

What can I use instead of lemon juice?

If you don’t have lemon juice on hand, lime juice or red wine vinegar can serve as excellent alternatives.

Conclusion

This simple tuna and chickpea salad is a healthy, quick, and versatile meal that’s perfect for any occasion. Whether you’re looking for a light lunch, an easy dinner, or a recipe to meal prep for the week, this salad has it all—protein, fiber, and fresh veggies in every bite. For more salad inspiration, don’t forget to check out our best chickpea tuna salad recipe, which offers even more variations to suit your tastes.

Enjoy your fresh, nutritious salad today!

Print