Chickpea Tuna Salad
A quick, healthy, and satisfying recipe, perfect for lunch, a light dinner, or weekly meal prep. Rich in protein and fiber.
Ingredients
- Group 1: For the Salad Base
- 1 can – tuna in water approx. 150g / 5 oz, drained
- 1 can – chickpeas approx. 400g / 14 oz, drained and rinsed
- ¼ – red onion finely chopped (or 2 green onions)
- 1 stalk – celery finely diced
- 2-3 – pickles finely diced (optional for crunch)
- Group 2: For the Creamy Dressing
- 3 tablespoons – plain Greek yogurt or cottage cheese
- 1 tablespoon – mayonnaise or tahini
- ½ – lemon juiced
- 1 teaspoon – Dijon mustard
- Salt and freshly ground black pepper
Instructions
- Prepare ingredients: In a large bowl, flake the drained tuna with a fork. Add the rinsed chickpeas. You can lightly mash about one-third of them for a creamier texture. Add the chopped red onion, diced celery, and pickles.
- Make the dressing: In a small bowl, whisk together the Greek yogurt, mayonnaise, lemon juice, and Dijon mustard until smooth. Season generously with salt and pepper.
- Combine: Pour the dressing over the tuna and chickpea mixture. Gently fold everything together until evenly coated. Taste and adjust seasoning if needed.
- Serve: Enjoy immediately on a bed of greens, in a wrap, or on whole-grain toast. For best flavor, let it rest in the refrigerator for 30 minutes before serving.
Notes
- Meal Prep Friendly: This salad keeps very well in an airtight container in the fridge for 3-4 days.
- Vegan Version: Replace the tuna with an extra can of chickpeas (mashed) and the yogurt with a plant-based alternative. Use tahini instead of mayo.
- Extra Crunch: Stir in some diced bell pepper or apple just before serving.
- More Protein: Add a chopped hard-boiled egg or a handful of toasted nuts or seeds.