Tuna and Chickpea Salad with Red Onion
This salad combines flaky tuna, creamy chickpeas, and crisp red onion with fresh herbs and a zesty lemon-olive oil dressing. It’s light yet filling, perfect as a main dish for lunch or as a side for a Mediterranean spread.
Time
Prep time: 10 minutes
Cook time: 0 minutes
Total time: 10 minutes
Servings:2-3
Ingredients
1 can (5–6 oz) tuna, drained (choose tuna in olive oil for best flavor)
1 can (15 oz) chickpeas, drained and rinsed
½ red onion, thinly sliced (soaked in cold water for 5 min to mellow, optional)
2 tbsp extra virgin olive oil
2 tbsp lemon juice (freshly squeezed)
½ tsp Dijon mustard
1 clove garlic, minced
2 tbsp fresh parsley, chopped
Salt & black pepper, to taste
Pinch of red pepper flakes
Optional add-ins:
Cherry tomatoes
Cucumber
Capers or olives
Crumbled feta
Instructions
Prep onion: If you prefer a milder taste, soak red onion slices in cold water for 5 minutes, then drain.
Make dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon, garlic, salt, and pepper.
Assemble salad: In a mixing bowl, combine chickpeas, tuna (flaked with a fork), red onion, and parsley.
Toss & serve: Pour dressing over, toss gently, and serve immediately or chill for 20 minutes for flavors to meld.
Notes & Tips
For creaminess: Add a spoon of Greek yogurt or tahini to the dressing.
Make it a meal: Serve over arugula, spinach, or mixed greens, or stuff into pita bread.
Meal prep friendly: Keeps in the fridge for 2–3 days, just add fresh greens right before serving.
Frequently Asked Questions
Q: Can I use fresh tuna instead of canned?
A: Yes—grill or sear fresh tuna, flake it, and mix into the salad.
Q: Is it better with tuna in oil or water?
A: Tuna in olive oil adds more flavor, but tuna in water works if you want it lighter.
Q: Can I make it vegan?
A: Swap tuna for marinated artichokes or roasted mushrooms for a plant-based version.
Nutritional Information
Calories: 320
Protein: 26g
Fat: 12g
Carbs: 28g
Fiber: 8g