Healthy Tuna Garbanzo Bean Salad Recipe

Introduction

This Healthy Tuna Garbanzo Bean Salad is a quick, satisfying dish full of fresh flavors and protein. It’s perfect for a light lunch or an easy dinner, combining creamy dressing with the hearty texture of chickpeas and tuna.

Ingredients

• 2 tablespoons mayonnaise or plain Greek yogurt
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon kosher salt and black pepper
• A few splashes of hot sauce (like Tabasco or Cholula) (optional)
• 1 can chickpeas (15 oz)
• 1 can tuna packed in water, drained (5 oz)
• 3 tablespoons finely chopped celery
• 2 tablespoons minced red onion
• 2 tablespoons finely chopped fresh dill
• 1 tablespoon roughly chopped capers, green olives, or relish

Instructions

1. Step 1: In a small bowl, combine mayonnaise, olive oil, lemon juice, Dijon mustard, salt, pepper, and hot sauce if using. Whisk until smooth and well blended to create the dressing.
2. Step 2: Drain and rinse the chickpeas thoroughly, then pat them dry with a clean kitchen towel. Optionally, peel and remove any loose skins and mash a portion of the chickpeas with a fork based on your preference. Transfer them to a medium bowl.
3. Step 3: Add tuna, celery, red onion, capers (or olives), and fresh dill to the bowl with the chickpeas. Pour the dressing over the mixture and stir gently until everything is evenly coated and combined.
4. Step 4: Serve the salad on a bed of arugula drizzled with olive oil, inside a sandwich or wrap, or alongside whole-grain crackers or pita chips. Enjoy immediately for the best flavor and texture.

Tips & Variations

• For a lighter version, substitute the mayonnaise with plain Greek yogurt for added protein and creaminess.
• Add diced cucumber or cherry tomatoes for extra freshness and crunch.
• If you prefer more zest, increase the lemon juice or add a little grated lemon zest to brighten the flavors.
• Try swapping the tuna for cooked salmon or canned white beans to change up the protein source.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Stir the salad before serving again. For best texture, avoid storing it with crackers or bread which may become soggy. Reheating is not recommended; serve chilled or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned white beans instead of chickpeas?

Yes, white beans such as cannellini or Great Northern beans make a great substitute and offer a similar creamy texture that pairs well with tuna and the dressing.

Is it better to use tuna in oil or water for this salad?

Tuna packed in water is preferred for a lighter, less oily salad, but tuna in oil can add richer flavor. Drain excess oil well to avoid a greasy texture.

Healthy Tuna Garbanzo Bean Salad Recipe

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4.6 from 102 reviews

A healthy and flavorful tuna garbanzo bean salad combining protein-rich tuna and chickpeas with a tangy lemon-dijon dressing. Perfect as a light meal on its own, in a sandwich, or paired with crackers or pita chips, this salad offers a fresh, nutritious option packed with Mediterranean-inspired ingredients.

• Author: Grace
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 2 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Dressing

• 2 tablespoons mayonnaise or plain Greek yogurt
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon kosher salt and black pepper
• A few splashes of hot sauce (like Tabasco or Cholula) (optional)

Main Salad

• 1 can chickpeas (15 oz), drained and rinsed
• 1 can tuna packed in water, drained (5 oz)
• 3 tablespoons finely chopped celery
• 2 tablespoons minced red onion
• 2 tablespoons finely chopped fresh dill
• 1 tablespoon roughly chopped capers, green olives, or relish

Serving Suggestions

• Arugula
• Whole-grain bread (for sandwich)
• Whole-grain crackers or pita chips

Instructions

1. Prepare the Dressing: In a small bowl, whisk together mayonnaise or Greek yogurt, extra-virgin olive oil, fresh lemon juice, Dijon mustard, kosher salt, black pepper, and optional hot sauce until you have a smooth, well-combined dressing.
2. Prepare the Chickpeas: Drain and rinse the chickpeas thoroughly. Pat them dry with a clean kitchen towel. Optionally, peel and discard any loose chickpea skins for a smoother texture. Transfer the chickpeas to a medium bowl and if desired, mash some of them lightly with a fork to help the salad bind better.
3. Combine Ingredients: Add the drained tuna, finely chopped celery, minced red onion, roughly chopped capers (or olives), and fresh dill to the bowl with the chickpeas. Pour the prepared dressing over the mixture and stir gently until all ingredients are evenly coated and well combined.
4. Serve Your Chickpea and Tuna Salad: Serve this vibrant salad your preferred way—inside a sandwich or wrap, atop a bed of fresh arugula drizzled with olive oil, or alongside whole-grain crackers or pita chips. Enjoy the fresh flavors and varied textures!

Notes

• You can substitute plain Greek yogurt for mayonnaise to reduce fat and increase protein.
• Removing chickpea skins is optional but can enhance the salad’s texture.
• Adjust hot sauce quantity to your preferred spice level or omit for mild flavor.
• This salad can be made ahead and refrigerated for up to 2 days for better flavor melding.
• Serve chilled or at room temperature for best taste.

Keywords: tuna salad, garbanzo beans, chickpea salad, healthy tuna recipe, Mediterranean salad, no-cook salad, easy lunch, protein salad