Dense Chickpea Tuna Salad (Printable)

A protein-packed salad featuring chickpeas, tuna, red onion, and a zesty 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 (75 g), halved
05 - 1/4 cup fresh parsley (15 g), chopped

→ Dressing

06 - 3 tablespoons extra-virgin olive oil
07 - 1 tablespoon fresh lemon juice
08 - 1 teaspoon Dijon mustard
09 - 1/2 teaspoon sea salt, or to taste
10 - 1/4 teaspoon freshly ground black pepper
11 - 1/4 teaspoon smoked paprika (optional)

→ Garnish

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

# How-To Steps:

01 - In a large mixing bowl, combine the chickpeas, drained tuna, red onion, cherry tomatoes, and chopped parsley.
02 - In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, black pepper, and smoked paprika until emulsified.
03 - Pour the dressing over the salad and gently toss to coat all ingredients evenly.
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 the time it takes to change out of work clothes, no stove required.
  • The chickpeas soak up the dressing and turn soft and creamy without any mashing.
  • Tuna packed in olive oil makes the whole thing feel richer than it has any right to be.
  • Leftovers taste even better the next day after everything has sat together in the fridge.
02 -
  • If you overdress this, it turns soggy and sad, so add the dressing gradually and stop when it looks glossy.
  • Letting it sit for even ten minutes makes a difference, the chickpeas soften and absorb the lemon in a way that makes them taste almost buttery.
  • Don't use tuna packed in water, it's dry and flavorless compared to the kind swimming in good olive oil.
03 -
  • Use a fork to flake the tuna instead of breaking it up too much, you want chunks not mush.
  • Zest the lemon before you juice it, it's easier and you won't waste any of that bright flavor.
  • Taste the dressing before adding it to the salad, it should be punchy on its own so it mellows when mixed.
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