Dense Chickpea Tuna Salad (Printable Version)

Protein-rich chickpeas and tuna combine with fresh veggies and lemon dressing in this vibrant Mediterranean-style salad.

# What You Need:

→ Proteins

01 - 1 can (5 oz) quality tuna packed in olive oil, drained
02 - 1 can (15 oz) chickpeas, drained and rinsed

→ Vegetables & Aromatics

03 - 1/4 small red onion, finely diced
04 - 1/2 cup cherry tomatoes, halved
05 - 1/4 cup fresh parsley, chopped

→ Dressing

06 - 3 tablespoons extra-virgin olive oil
07 - 1 tablespoon fresh lemon juice
08 - 1 teaspoon Dijon mustard
09 - 1/2 teaspoon sea salt, adjust to taste
10 - 1/4 teaspoon freshly ground black pepper
11 - 1/4 teaspoon smoked paprika (optional)

→ Garnish

12 - Zest of half a lemon
13 - Additional fresh parsley for serving

# How To Make It:

01 - In a large mixing bowl, add the chickpeas, drained tuna, finely diced red onion, halved cherry tomatoes, and chopped parsley. Stir to combine evenly.
02 - In a small bowl, whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, sea salt, black pepper, and smoked paprika until fully emulsified.
03 - Pour the dressing over the combined salad ingredients and toss gently, ensuring all components are evenly coated.
04 - Taste the salad and adjust seasoning with additional salt or lemon juice if desired. Sprinkle lemon zest and extra parsley on top before serving.
05 - Serve immediately for best freshness, or refrigerate for 30 minutes to allow flavors to meld together.

# Expert Advice:

01 -
  • It comes together in the time it takes to boil water, but tastes like you put in real effort.
  • The combination of tuna and chickpeas keeps you satisfied for hours without feeling heavy.
  • You can eat it straight from the bowl, pile it on toast, or toss it with greens depending on your mood.
  • Every ingredient pulls its weight, nothing here is just for show.
02 -
  • Don't skip draining and rinsing the chickpeas, the canned liquid makes everything taste flat and metallic.
  • If your tuna is packed in water instead of oil, add an extra tablespoon of olive oil to the dressing or the salad will feel dry.
  • Let the salad come to room temperature before serving if you refrigerate it, cold mutes the flavors.
03 -
  • Use the best canned tuna you can afford, the quality difference is immediately obvious in a dish this simple.
  • Zest the lemon before you juice it, it's easier and you won't waste any of that fragrant oil.
  • If you're sensitive to raw onion, swap it for thinly sliced green onion or shallot for a milder bite.
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