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High-Protein Tuna Chickpea Salad Recipe

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★★★★★

4.4 from 50 reviews

A high-protein, flavorful tuna chickpea salad combining flaky albacore tuna with creamy mashed chickpeas and a zesty dressing. Perfect for a quick, nutritious lunch or light dinner, this salad is boosted with crunchy celery, sharp shallots, and optional fresh dill for a refreshing finish.

Ingredients

Scale

Main Ingredients

  • 1 can (5 ounces) albacore tuna, drained (142 grams)
  • 1 can (12-15 ounces) chickpeas (aka garbanzo beans), drained and rinsed (340 grams)
  • 1/4 cup minced celery (from 1 stalk) (25 grams)
  • 2 tablespoons minced shallot or red onion (30 grams)
  • Optional: 2 teaspoons chopped fresh dill (~3 grams)

Dressing

  • 3 tablespoons Veganaise or mayo (45 grams)
  • 2 teaspoons sweet pickle relish (~10 grams)
  • 1/4 teaspoon fine-grain sea salt (1.5 grams)
  • 1/4 teaspoon freshly ground black pepper (0.5 grams)

Instructions

  1. Flake the Tuna: Open and drain the tuna, then use a fork to gently flake it in a medium mixing bowl. Push the tuna to the side of the bowl to create space for the chickpeas.
  2. Mash the Chickpeas: Add the drained chickpeas next to the tuna in the bowl and lightly mash them with a fork to add texture and fiber to the salad.
  3. Create the Dressing: On the side of the bowl, mix together the Veganaise, sweet pickle relish, fine-grain sea salt, and freshly ground black pepper. This technique helps to blend the dressing evenly.
  4. Combine Ingredients: Add the minced celery, minced shallots or red onion, and chopped fresh dill if using. Mix all the ingredients thoroughly until well combined.
  5. Adjust Seasoning and Serve: Taste the salad and adjust seasoning if needed before serving. The salad can be enjoyed immediately or chilled for a cooler option.

Notes

  • Drain tuna and chickpeas properly to avoid excess moisture in the salad.
  • Lightly mashing chickpeas balances texture while keeping some whole beans for bite.
  • Fresh dill is optional but adds a bright, herby note.
  • Use Veganaise for a dairy-free alternative, or mayonnaise for traditional flavor.
  • Perfect served on whole grain bread, in lettuce wraps, or alongside greens.

Keywords: tuna salad, chickpea salad, high-protein salad, healthy lunch, easy salad recipe, vegetarian option with tuna, no-cook salad

Find it online: https://foodiecara.com/high-protein-tuna-chickpea-salad-recipe/