Dense Chickpea Tuna Salad (Printable)

Protein-packed Mediterranean salad combining chickpeas, tuna, red onion, and a zesty olive oil dressing.

# What You'll Need:

→ Proteins

01 - 1 (5 oz) can tuna in olive oil, drained
02 - 1 (15 oz) can chickpeas, drained and rinsed

→ Vegetables & Aromatics

03 - 1/4 small red onion, finely diced
04 - 1/2 cup cherry tomatoes, halved
05 - 1/4 cup fresh parsley, chopped

→ Dressing

06 - 3 tbsp extra-virgin olive oil
07 - 1 tbsp fresh lemon juice
08 - 1 tsp Dijon mustard
09 - 1/2 tsp sea salt, or to taste
10 - 1/4 tsp freshly ground black pepper
11 - 1/4 tsp smoked paprika (optional)

→ Garnish

12 - Zest of 1/2 lemon
13 - Additional parsley, for serving

# How-To Steps:

01 - In a large bowl, mix the chickpeas, drained tuna, red onion, cherry tomatoes, and chopped parsley.
02 - Whisk together olive oil, lemon juice, Dijon mustard, salt, pepper, and smoked paprika in a small bowl until emulsified.
03 - Pour the dressing over the salad and toss gently to coat all ingredients evenly.
04 - Taste and adjust salt and pepper if needed, then sprinkle lemon zest and extra parsley over the salad before serving.
05 - Serve immediately or refrigerate for 30 minutes to allow flavors to develop.

# Expert Tips:

01 -
  • It comes together faster than deciding what to order, and tastes like you actually tried.
  • The protein keeps you full without that heavy, sluggish feeling some salads leave behind.
  • Every bite has texture: creamy, briny, sharp, and bright all at once.
02 -
  • Drain the tuna well or the salad will turn into a slippery mess instead of a cohesive dish.
  • If you make this ahead, wait to add the tomatoes and parsley until just before serving so they stay fresh and bright.
03 -
  • Use the oil from the tuna can as part of your dressing base; it's already seasoned and adds depth.
  • Let the diced red onion sit in the lemon juice for a few minutes before tossing; it takes the edge off and pickles it slightly.
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