This Chickpea Tuna Salad is a quick, easy, and protein-packed recipe that combines the heartiness of chickpeas with the savory flavor of canned tuna. It’s loaded with crunchy celery, red onions, tangy capers, and fresh dill, all tossed together in a light mayo-based dressing with lemon juice and vinegar for added zing. This salad is perfect for a fast lunch or a refreshing side dish, and it’s naturally gluten-free.

Full Recipe:

Ingredients

• 15 ounces canned chickpeas, drained and rinsed

• 5.5 ounces canned tuna (packed in water), drained

• 1 stalk celery, diced small

• 2 small dill pickles, diced small

• ¼ cup red onion, finely diced

• 1 or 2 cloves garlic, finely minced

• ¼ cup mayonnaise

• 3 tablespoons lemon juice

• 2 tablespoons red wine vinegar (or substitute with apple cider vinegar, balsamic, or champagne vinegar)

• 2 tablespoons finely minced fresh dill (or substitute with basil, mint, or parsley)

• 1 tablespoon capers (optional)

• 1 teaspoon salt (or to taste)

• ¾ teaspoon freshly ground black pepper (or to taste)

• 1 teaspoon granulated sugar (optional but recommended to balance the flavors)

Directions

1. Mash the Chickpeas:
   In a large mixing bowl, lightly mash half the chickpeas using a fork or ground meat masher. Leave the other half whole for added texture.

2. Combine the Ingredients:
   Add the drained tuna, diced celery, pickles, red onion, garlic, mayonnaise, lemon juice, red wine vinegar, fresh dill, capers (if using), salt, pepper, and sugar to the bowl. Mix well until everything is evenly coated.

3. Taste and Adjust:
   Taste the salad and adjust the seasoning if needed by adding more salt, pepper, lemon juice, or vinegar.

4. Serve:
   Serve immediately as a side dish, on crackers, in lettuce wraps, or in a sandwich. You can also chill it for 30 minutes before serving for better flavor.

Nutrients

Each serving contains approximately:

• Calories: 243

• Carbohydrates: 19g

• Protein: 13g

• Fat: 13g

• Saturated Fat: 2g

• Polyunsaturated Fat: 7g

• Monounsaturated Fat: 3g

• Cholesterol: 20mg

• Sodium: 1371mg

• Potassium: 309mg

• Fiber: 6g

• Sugar: 2g

Why Chickpea Tuna Salad Works So Well

This salad offers the best of both worlds by combining two protein-rich ingredients: chickpeas and tuna. The chickpeas provide a hearty, nutty flavor and a satisfying texture, while the tuna adds a savory element that enhances the overall flavor of the dish. The crunchy vegetables—celery, red onions, and pickles—give the salad a refreshing crispness, and the tangy, zesty dressing brings everything together with a perfect balance of flavors. The versatility of the ingredients makes it customizable, and it’s a great choice for meal prepping or enjoying on the go. Plus, the recipe is naturally gluten-free, making it suitable for a variety of dietary preferences.

Key Ingredients That Make This Salad Stand Out

• Chickpeas: Chickpeas are rich in protein and fiber, making them a great base for this salad. They provide a nutty flavor and a creamy texture when lightly mashed, giving the salad a satisfying heartiness.

• Canned Tuna: The tuna adds a savory, protein-packed punch to the salad. Packed in water, it’s light but flavorful and complements the chickpeas without overpowering the dish.

• Vegetables: Diced celery, red onion, and dill pickles add a wonderful crunch and refreshing flavor to the salad. They also bring a bright contrast to the creamy dressing, balancing the richness.

• Fresh Dill: Fresh dill contributes a fragrant, herbaceous flavor that enhances the overall freshness of the salad. If dill isn’t your favorite, you can substitute it with basil, mint, or parsley for a different twist.

• Capers: Capers add a briny, tangy bite to the salad, helping to balance out the creaminess of the dressing and the richness of the tuna. They’re optional but recommended for that extra punch of flavor.

• Dressing: The dressing, made from mayonnaise, lemon juice, and red wine vinegar, is light yet flavorful. The lemon juice adds brightness and acidity, while the vinegar gives the dressing an extra zing.

• Seasonings: A pinch of salt, pepper, and a little sugar round out the flavor profile, balancing the tangy, savory, and slightly sweet elements in the salad.

How to Make Chickpea Tuna Salad

This salad is incredibly easy to prepare and doesn’t take much time. Here’s how you can make it:

Step 1: Mash the Chickpeas

In a large mixing bowl, lightly mash half of the chickpeas with a fork or a ground meat masher. The goal is to leave some whole for texture while mashing the other half to create a creamy base for the salad.

Step 2: Combine the Ingredients

Add the drained tuna, diced celery, diced pickles, red onion, minced garlic, mayonnaise, lemon juice, red wine vinegar, fresh dill, capers (if using), salt, pepper, and optional sugar to the bowl with the mashed chickpeas. Stir everything together until all the ingredients are evenly coated with the dressing.

Step 3: Taste and Adjust

Taste the salad and adjust the seasoning as needed. You can add more salt, pepper, lemon juice, or vinegar depending on your flavor preferences. If you prefer a sweeter taste, you can add a bit more sugar.

Step 4: Serve

Serve the salad immediately as a side dish, on crackers, in lettuce wraps, or as a filling for a sandwich. If you have time, chill the salad for about 30 minutes before serving to allow the flavors to meld and intensify.

Serving Suggestions for Chickpea Tuna Salad

Chickpea Tuna Salad is versatile and can be served in a variety of ways. Here are some ideas:

• Lettuce Wraps: For a low-carb option, serve the salad in large lettuce leaves as wraps. The crispness of the lettuce adds a refreshing contrast to the creamy salad.

• Crackers or Toast: Serve the salad with your favorite crackers or spread it on toasted bread for a light sandwich or appetizer.

• Grain Bowl: Serve the salad on top of a bed of quinoa, couscous, or rice for a more substantial meal.

• Side Salad: Serve it as a side to grilled meats or other Mediterranean-inspired dishes.

Conclusion

Chickpea Tuna Salad is a fresh, flavorful, and easy-to-make dish that combines the heartiness of chickpeas with the savory richness of tuna. With its tangy, creamy dressing, crunchy vegetables, and fresh herbs, this salad is a satisfying meal that’s perfect for lunch, a light dinner, or as a side dish at your next gathering. It’s naturally gluten-free, full of protein, and packed with nutrients, making it a great option for anyone looking for a quick, healthy, and flavorful meal. Whether served as a standalone dish or paired with other sides, this salad is sure to become a favorite in your meal rotation!