Dense Chickpea Tuna Salad (Printable Version)

Hearty salad blending chickpeas, tuna, red onion, and fresh herbs in a vibrant olive oil dressing.

# What You'll 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 (approx. 75g), halved
05 - 1/4 cup fresh parsley (approx. 15g), 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

# Directions:

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

# Expert Tips:

01 -
  • It comes together in 10 minutes, which means weeknight dinner without the compromise.
  • One bowl, real protein, and flavors that taste way more thoughtful than the effort required.
  • Naturally dairy-free and gluten-free, so it works for almost anyone at the table.
02 -
  • Don't skip rinsing the chickpeas—that starch is the difference between creamy and pasty.
  • If you make this ahead, the red onion will soften over time, so if you prefer more bite, dice it right before serving.
03 -
  • Buy tuna packed in good olive oil instead of water or vegetable oil—the difference in flavor is immediate and worth it.
  • Taste the dressing before you pour it; it should taste a little brighter than you think it needs to be because it mellows when it hits the salad.
Go Back