Dense Chickpea Tuna Salad (Print Version)

A protein-packed blend of chickpeas, tuna, red onion, and fresh herbs tossed with a zesty dressing.

# What You'll Need:

→ Proteins

01 - 1 (5 oz) can quality tuna in olive oil, drained
02 - 1 (15 oz) can 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 fresh parsley for serving

# Cooking Steps:

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

# Expert Advice:

01 -
  • Its packed with enough protein to keep you full for hours without feeling weighed down or sluggish.
  • You can have this on the table in less time than it takes to order takeout, no cooking required.
  • The flavors actually deepen if you let it sit, so leftovers taste even better the next day.
  • It feels fancy enough to serve guests but honest enough to eat straight from the bowl on your couch.
02 -
  • Drain the tuna well but save a teaspoon of that olive oil to add back into the dressing for extra richness.
  • If your red onion is especially sharp, soak the diced pieces in ice water for five minutes and pat them dry before adding.
  • Don't skip the lemon zest at the end, it adds aromatic brightness that plain juice can't replicate.
03 -
  • Use a microplane to zest the lemon directly over the finished salad so the oils spray onto the surface and perfume every bite.
  • If you want a creamier texture, mash a few chickpeas with the back of a fork before tossing to create a light binding effect.
  • Always taste your dressing before adding it to the salad, it's easier to adjust boldness in the bowl than after everything is mixed.
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