Healthy Tuna Garbanzo Bean Salad Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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
