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Healthy Tuna Garbanzo Bean Salad Recipe

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★★★★

3.9 from 88 reviews

A quick and healthy Tuna Garbanzo Bean Salad combining protein-rich tuna and chickpeas with fresh herbs and a tangy homemade dressing. Perfect for a nutritious lunch or light dinner, served on greens, bread, or with crackers.

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
  • 1/4 teaspoon black pepper
  • A few splashes of hot sauce (like Tabasco or Cholula) (optional)

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

Instructions

  1. Prepare the Dressing: In a small bowl, whisk together mayonnaise, olive oil, lemon juice, Dijon mustard, kosher salt, black pepper, and hot sauce if using, until smooth and well combined. This creates a flavorful base for the salad.
  2. Prepare the Chickpeas: Drain and rinse the chickpeas thoroughly. Pat them dry with a kitchen towel. Optionally, peel off any loose skins. Transfer the chickpeas to a medium bowl and mash a portion with a fork if you prefer a creamier texture that helps bind the salad.
  3. Combine Ingredients: Add the drained tuna, finely chopped celery, minced red onion, chopped capers or olives, and fresh dill to the chickpeas. Pour the prepared dressing over the mixture and gently stir until all ingredients are evenly coated.
  4. Serve Your Chickpea and Tuna Salad: Serve the salad as a sandwich or wrap filling on whole-grain bread, atop a bed of arugula drizzled with olive oil, or paired with whole-grain crackers or pita chips for a versatile, healthy meal option.

Notes

  • For a lower-fat option, substitute mayonnaise with plain Greek yogurt.
  • Adjust the amount of hot sauce to suit your heat preference or omit for a milder salad.
  • Peeling chickpea skins is optional but can improve texture for some people.
  • This salad keeps well refrigerated for up to 2 days, making it perfect for meal prep.
  • Try adding fresh herbs like parsley or basil for variation.

Keywords: tuna salad, chickpea salad, healthy lunch, easy salad, no-cook meal, protein salad, Mediterranean-inspired, light dinner

Find it online: https://foodiecara.com/healthy-tuna-garbanzo-bean-salad-recipe/