Please join me for our latest episode of the hit series Easy, Healthy Lunches You’ll Thank Yourself for Later, Chickpea Tuna Salad.
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This easy chickpea tuna salad is a colorful mix of fresh summer vegetables and two staples you can always (and I mean ALWAYS) find in my pantry: canned chickpeas and canned tuna.
Yes, canned tuna.
Not only is canned tuna an inexpensive, healthy source of protein, healthy fats, and Omega-3s, but also its flavor is actually quite pleasant when you pair it with the right ingredients to balance it out (like in this Tuna Pasta Salad, Italian Tuna Salad, or Niçoise Salad).
Think fresh, bright, creamy, and crunchy.
This chickpea tuna salad is all of the above! (And try Salmon Salad for another healthy protein and source of Omega-3s.)
5 Star Review
“Oh wow, this was absolutely delicious! Everyone wanted more!! Thank you for this amazing recipe.”— Virginia —
How to Make Chickpea Tuna Salad
Thanks to protein + fiber-rich chickpeas and protein-rich tuna, this salad is plenty filling enough to be a whole meal on its own.
This easy salad can hold its own against (and dare I say beat) any premade salad you’d find in a grocery store case.
- Tuna. Frequently overlooked, canned tuna is truly a fantastic ingredient. It’s high in protein, packed with vitamins, easy, and affordable. Look for wild-caught, solid pack albacore tuna in water or olive oil.
- Veggies. For freshness and crunch, I added lots of crisp veggies like bell peppers and cucumbers. Red onion gives the salad just enough edge to keep it interesting.
- Chickpeas. Chickpeas add texture, protein, and filling fiber.
- Tomatoes. Juicy tomatoes are a delightful addition.
- Arugula. Bold arugula forms the base of the salad and livens things up.
- Feta. Creamy, salty feta is the ideal way to finish the salad.
- Parsley. For a final burst of freshness.
- Dressing. For the dressing, I used a simple blend of lemon juice, garlic, and olive oil. It’s easy and exactly what this tuna salad needs.
- Soak the onion in water.
- Add the salad ingredients to a bowl.
- Stir the dressing together, then drizzle it over the salad. Top with the feta and parsley, tossing to combine. ENJOY!
- To Store. The chickpea salad will last several days in the refrigerator. The arugula does get quite wet/soft as it sits, so if that bothers you, you can prep the salad and include everything but the arugula, then add the arugula only to the part you will be enjoying that day.
If your leftovers lose some of their punch (the flavor of the lemon in the dressing tends to fade over time), just wake them back p with a quick squeeze of lemon juice, or make a little extra dressing to serve with the salad leftovers later on.
Meal Prep Tip
Slice the red onion, cucumber, tomatoes, bell pepper, parsley, and garlic up to 1 day in advance. Refrigerate each ingredient in a separate airtight storage container until you’re ready to assemble the salad.
Pile leftover salad into a pita or wrap for a scrumptious sandwich.
Recommended Tools to Make this Recipe
- Mixing Bowls. Perfect for prepping and serving the salad.
- Citrus Juicer. The only way I will juice a lemon or lime.
- Salad Tongs. Great for tossing and serving salads.
Chickpea Tuna Salad
For the Chickpea Tuna Salad:
- 1/2 small red onion thinly sliced, about 1/2 cup
- 1 (15-ounce) can reduced sodium chickpeas rinsed and drained
- 1 pint cherry or grape tomatoes halved
- 1 large, seedless English cucumber halved lengthwise and cut into 1/4-inch slices (I leave the peel on)
- 1 red bell pepper cored and cut into 1/4 inch strips, then cut into halves (or thirds if very long)
- 12 ounces solid pack albacore tuna in water wild caught if possible
- 3 cups arugula
- 1/4 cup parsley finely chopped
- 1/4 cup feta cheese
- Place the red onion in a small bowl and cover with cold water. Let sit while you prepare the rest of the salad (this preserves its flavor but takes off some of the harshness…and the continual red onion aftertaste).
- To a large mixing bowl, add the chickpeas, tomatoes, cucumber, onions, and bell pepper. Drain the tuna and flake into the bowl. Add the arugula.
- Prepare the dressing: In a small bowl or measuring cup, stir together the lemon juice, olive oil, garlic, salt, and pepper. (You can also shake them all together in a mason jar with a tight-fitting lid). Drizzle enough over the salad to moisten it, then toss to coat. Sprinkle the feta and parsley over the top, then toss lightly again. Taste and add additional salt, pepper, or dressing as desired. Enjoy!
- To Store: Store leftovers in the refrigerator for 2-3 days. The arugula does wilt as it sits, so if you’d like to preserve its texture, store the arugula separately, then mix it with only the portion of the chickpea/tuna mixture you plan to eat that day. I also like to wake up my leftovers with a little extra dressing or squirt of lemon juice and a pinch of kosher salt.
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