Dense Chickpea and Tuna Salad (Printable)

A protein-rich salad combining chickpeas, tuna, red onion, and a lemony olive oil dressing for bold flavor.

# What You Need:

→ Proteins

01 - 1 can (5 oz) quality tuna 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 tbsp extra-virgin olive oil
07 - 1 tbsp fresh lemon juice
08 - 1 tsp Dijon mustard
09 - 1/2 tsp sea salt, or to taste
10 - 1/4 tsp freshly ground black pepper
11 - 1/4 tsp smoked paprika (optional)

→ Garnish

12 - Zest of 1/2 lemon
13 - Additional parsley, for serving

# How-To:

01 - In a large bowl, mix chickpeas, drained tuna, red onion, cherry tomatoes, and chopped parsley.
02 - Whisk extra-virgin olive oil, lemon juice, Dijon mustard, salt, pepper, and smoked paprika together until emulsified.
03 - Pour the dressing over the salad and toss gently until evenly coated.
04 - Taste and adjust seasoning if necessary. Sprinkle with lemon zest and extra parsley before serving.
05 - Serve immediately or refrigerate for 30 minutes to meld flavors.

# Expert Advice:

01 -
  • Ready in 10 minutes but tastes like you fussed over it.
  • Packed with protein that actually keeps you full, not just checking a box.
  • One bowl, minimal cleanup, and it works for lunch or dinner without apology.
02 -
  • Don't over-drain your tuna; that olive oil is liquid gold and part of what makes this taste luxurious rather than dry.
  • Taste the dressing before it hits the salad because once it's all mixed, adjusting becomes harder.
03 -
  • Toast your bread before serving with the salad; the warmth and crunch contrast beautifully with the cool, creamy elements.
  • If you find red onion too sharp, soak the diced pieces in cold water for 5 minutes to mellow them out before adding to the salad.
Go back