Description
A vibrant and easy-to-make Chickpea Tuna Salad combining protein-rich chickpeas and tuna with fresh veggies like tomatoes, cucumber, and bell pepper, tossed in a zesty lemon-garlic dressing and topped with feta and parsley. Perfect for a light, flavorful lunch or dinner.
Ingredients
Scale
Salad Ingredients
- 1/2 small red onion (thinly sliced, about 1/2 cup)
- 1 (15-ounce) can reduced sodium chickpeas (rinsed and drained)
- 1 pint cherry or grape tomatoes (halved)
- 1 large, seedless English cucumber (halved lengthwise and cut into 1/4-inch slices, peel on)
- 1 red bell pepper (cored, cut into 1/4 inch strips, then halved or thirds if very long)
- 12 ounces solid pack albacore tuna in water (wild caught if possible, drained and flaked)
- 3 cups arugula
- 1/4 cup parsley (finely chopped)
- 1/4 cup feta cheese
Dressing Ingredients
- 1/4 cup freshly squeezed lemon juice (from about 1 large lemon)
- 3 tablespoons extra-virgin olive oil
- 2 cloves garlic (minced, about 2 teaspoons)
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
Instructions
- Prep the Onion: Place the thinly sliced red onion in a small bowl and cover with cold water to soak. This step mellows the sharpness and reduces the strong aftertaste of raw onion.
- Combine Salad Ingredients: In a large mixing bowl, add the rinsed and drained chickpeas, halved tomatoes, cucumber slices, soaked and drained onions, and red bell pepper strips. Drain the tuna and flake it into the bowl. Add the arugula leaves on top.
- Make the Dressing: In a small bowl or mason jar, mix together the freshly squeezed lemon juice, extra-virgin olive oil, minced garlic, kosher salt, and ground black pepper. Stir or shake well to combine.
- Toss the Salad: Drizzle enough dressing over the salad ingredients to moisten everything. Toss gently to coat all ingredients evenly.
- Finish and Serve: Sprinkle the crumbled feta cheese and chopped parsley over the salad. Toss lightly again to distribute. Taste and adjust seasoning with extra salt, pepper, or dressing if desired. Serve immediately and enjoy!
Notes
- This salad balances the creaminess of chickpeas and tuna with crisp and fresh vegetables like tomatoes and bell peppers.
- Soaking the red onion in water reduces its pungency, making the flavor milder and more pleasant.
- Using wild-caught tuna is preferable for better taste and sustainability.
- Feta cheese and parsley add a fresh, tangy finish to the salad.
- Great for a quick, nutritious meal that’s high in protein and fiber.
Nutrition
- Serving Size: 1 serving (about 2 cups with dressing)
- Calories: 360
- Sugar: 6 g
- Sodium: 600 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 7 g
- Protein: 29 g
- Cholesterol: 41 mg
