Description
This vibrant Chickpea Tuna Salad combines protein-rich chickpeas and albacore tuna with fresh vegetables like cherry tomatoes, cucumber, and red bell pepper, tossed with a zesty lemon garlic dressing and topped with feta and parsley. It’s a quick, healthy, and flavorful salad perfect for a light 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 left on)
- 1 red bell pepper (cored and cut into 1/4 inch strips, then halved or thirded 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
- Soak the Onion: Place the thinly sliced red onion in a small bowl and cover with cold water. Let it sit while preparing the rest of the salad to mellow the onion’s sharpness and reduce aftertaste.
- Combine Salad Ingredients: In a large mixing bowl, add the rinsed and drained chickpeas, halved cherry tomatoes, sliced cucumber, soaked red onion (drain well), and red bell pepper strips. Drain the tuna and flake it into the bowl, then add the arugula.
- Make the Dressing: In a small bowl or measuring cup, whisk together the freshly squeezed lemon juice, extra-virgin olive oil, minced garlic, kosher salt, and black pepper until well combined. Alternatively, shake all the ingredients in a mason jar with a tight lid.
- Toss the Salad: Drizzle enough dressing over the salad to moisten the ingredients, then toss gently to coat everything evenly.
- Add Toppings and Final Toss: Sprinkle the crumbled feta cheese and finely chopped parsley over the salad, then toss lightly again. Taste and adjust seasoning with additional salt, pepper, or dressing as desired.
- Serve and Enjoy: Serve the salad immediately or chill briefly before serving for a refreshing, nutritious meal.
Notes
- This easy chickpea tuna salad is bursting with fresh flavors and bright colors from the vegetables and herbs.
- Using wild-caught albacore tuna adds quality and taste, but any solid packed tuna in water works well.
- Rinsing the red onion in cold water reduces its sharpness for a milder flavor.
- The salad is perfect for a quick lunch, light dinner, or meal prep for the week.
- Feel free to add your favorite herbs or swap feta for another cheese like goat or cotija for variety.
Nutrition
- Serving Size: 1 serving (about 2 cups with dressing)
- Calories: 360 kcal
- 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
