Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Creamy Tuna and Chickpea Salad with Mayo: Quick, Healthy Recipe

This creamy tuna and chickpea salad with mayo is a quick and healthy meal that combines protein-rich tuna and hearty chickpeas with fresh vegetables. The addition of mayonnaise gives the salad a rich and creamy texture, making it satisfying for lunch or dinner. This salad is versatile and customizable, allowing you to add various ingredients or adjust the dressing to suit your taste. Perfect for meal prepping, it can be enjoyed cold and stored for a few days.

  • Total Time: 10 minutes
  • Yield: 4 servings

Ingredients

For the Salad:

  • 1 (15-ounce) can of chickpeas, drained and rinsed
  • 2 (5-ounce) cans of wild-caught tuna, drained
  • 1 cup cherry tomatoes, halved
  • 1 large English cucumber, sliced
  • ½ small red onion, thinly sliced
  • 1 red bell pepper, diced
  • 3 cups arugula or mixed greens
  • ¼ cup parsley, finely chopped
  • ¼ cup feta cheese (optional)

For the Dressing:

  • ¼ cup freshly squeezed lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • ½ cup mayonnaise (regular or vegan)
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper

Instructions

Step 1: Prepare the Ingredients

– Drain and rinse the chickpeas and drain the tuna. Flake the tuna with a fork.

– Slice the cherry tomatoes, cucumber, and red onion. Dice the red bell pepper.

– Soak the red onion in cold water for about 10 minutes to reduce its sharpness.

 

Step 2: Combine the Salad Ingredients

– In a large mixing bowl, add the chickpeas, tuna, tomatoes, cucumber, bell pepper, red onion, arugula (or mixed greens), and parsley. Toss gently to combine.

 

Step 3: Prepare the Dressing

– In a small bowl, whisk together the lemon juice, olive oil, minced garlic, mayonnaise, salt, and pepper. Taste the dressing and adjust seasoning as needed.

 

Step 4: Toss the Salad with Dressing

– Pour the dressing over the salad and toss gently to coat all the ingredients evenly. If using feta cheese, crumble it over the salad just before serving for extra creaminess.

 

Step 5: Serve and Enjoy

– Your tuna and chickpea salad with mayo is ready to serve. It can be enjoyed immediately or stored in the fridge for up to 3 days, making it an excellent meal prep option.

Notes

  • For a lighter option, replace some or all of the mayonnaise with Greek yogurt for a healthier, protein-rich dressing.
  • To reduce the sharpness of the red onion, soaking it in cold water helps mellow the flavor.
  • This salad is highly customizable; try adding extra herbs like dill or mint for a refreshing twist.
  • Author: Billie
  • Prep Time: 10 minutes
  • Cook Time: None
  • Category: Lunch
  • Method: No-Cook
  • Cuisine: Mediterranean-inspired
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 cup
  • Calories: 350 kcal
  • Sugar: 3g per serving
  • Sodium: 600mg
  • Fat: 18g
  • Saturated Fat: 3g
  • Unsaturated Fat: 15g
  • Trans Fat: 0g
  • Carbohydrates: 24g
  • Fiber: 7g
  • Protein: 28g
  • Cholesterol: 30mg

Keywords: Tuna Chickpea Salad, Creamy Tuna Salad, Quick Salad, Healthy Salad, Mediterranean Salad, High Protein Meal, Gluten-Free Tuna Salad