Description
Creamy chickpea tuna salad delivers Mediterranean magic without mayo, blending protein-packed chickpeas with zesty herbs and tangy lemon. Fresh ingredients create a light, satisfying meal you’ll crave for quick lunches or picnic-perfect moments.
Ingredients
Scale
Main Protein and Legumes:
- 1/2 cup tuna, canned in brine, drained
- 1 1/2 cups canned chickpeas, rinsed and drained
Fresh Vegetables and Herbs:
- 2 tomatoes, chopped
- 1 cucumber, chopped
- 1 jalapeno, chopped
- 1 garlic clove, minced
- 1 cup greens, chopped
- 1/2 small red onion, chopped
- 1/2 cup olives, pitted
Seasonings and Dressing:
- 1 tablespoon olive oil
- 1/2 teaspoon dry basil
- 1/2 lemon, juice of
- Salt to taste
- Pepper to taste
Instructions
- Drain and rinse the chickpeas, then mash them lightly with a fork to create a flaky tuna-like texture.
- Finely dice the tomatoes, cucumber, jalapeno, and red onion into uniform small pieces.
- Mince the garlic and roughly chop the fresh greens and olives.
- Combine the mashed chickpeas with the drained tuna in a spacious mixing bowl.
- Add the chopped vegetables, garlic, greens, and olives to the chickpea and tuna mixture.
- Squeeze fresh lemon juice over the salad and drizzle with extra virgin olive oil.
- Sprinkle dried basil, kosher salt, and freshly ground black pepper across the surface.
- Gently fold and toss all ingredients until thoroughly integrated and evenly coated.
- For optimal flavor, let the salad rest for 10 minutes at room temperature before serving.
- Refrigerate any leftovers in an airtight container for up to 2 days.
Notes
- Swap canned tuna with mashed chickpeas for a vegan version that’s packed with plant-based protein and maintains a similar flaky texture.
- Customize the heat level by adjusting jalapeño quantity or using milder peppers like poblano for a gentler kick.
- Enhance Mediterranean flavors by adding crumbled feta cheese or replacing olive oil with a zesty Greek dressing for extra depth.
- Prep ingredients in advance and store separately to maintain crispness, mixing just before serving to prevent soggy salad texture.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 205 kcal
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 9 g
- Saturated Fat: 1.2 g
- Unsaturated Fat: 7.5 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Protein: 17 g
- Cholesterol: 20 mg