Description
A vibrant and fresh Chickpea Tuna Salad combining protein-packed chickpeas and albacore tuna with crisp vegetables, tangy feta, and a zesty lemon-garlic dressing. Perfect for a healthy, quick, and flavorful meal.
Ingredients
Scale
Vegetables:
- 1/2 small red onion (thinly sliced, about 1/2 cup)
- 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 and cut into 1/4 inch strips, then cut into halves or thirds)
- 3 cups arugula
- 1/4 cup parsley (finely chopped)
Canned and Packaged:
- 1 (15-ounce) can reduced sodium chickpeas (rinsed and drained)
- 12 ounces solid pack albacore tuna in water (wild caught if possible, drained and flaked)
Dairy:
- 1/4 cup feta cheese
Dressing Ingredients:
- 1/4 cup freshly squeezed lemon juice (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 it with cold water. Let it sit while you prepare the rest of the salad to mellow the flavor and reduce the harshness.
- Combine Salad Ingredients: In a large mixing bowl, add the rinsed and drained chickpeas, halved tomatoes, cucumber slices, soaked and drained onions, and bell pepper strips. Drain the tuna and flake it into the bowl. Add the arugula to the mixture.
- 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. Alternatively, combine these ingredients in a mason jar with a tight lid and shake well.
- Toss the Salad: Drizzle enough dressing over the salad to moisten all ingredients and toss gently to coat evenly.
- Add Final Touches: Sprinkle feta cheese and finely chopped parsley over the salad. Toss lightly again to distribute these delicate toppings without breaking them up.
- Adjust Seasoning and Serve: Taste the salad and add additional salt, pepper, or dressing if needed. Serve immediately and enjoy the fresh, bright flavors.
Notes
- An easy and nutritious salad bursting with fresh vegetables and protein-rich chickpeas and tuna.
- The onion soaking step helps balance its sharp flavor for a smoother taste.
- Using wild-caught albacore tuna enhances flavor and sustainability.
- Great as a light lunch or a healthy dinner option.
- Can be made ahead; store dressing separately to keep salad crisp.
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
