Dense Chickpea Tuna Salad (Printable Version)

Protein-rich Mediterranean chickpeas and tuna tossed with fresh herbs and zesty dressing.

# What You Need:

→ Proteins

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

→ Vegetables & Aromatics

03 - 1/4 small red onion, finely diced
04 - 1/2 cup (2.6 oz) cherry tomatoes, halved
05 - 1/4 cup (0.5 oz) 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 fresh parsley for serving

# How To Make:

01 - In a large bowl, mix chickpeas, drained tuna, diced red onion, halved cherry tomatoes, and chopped parsley until evenly distributed.
02 - In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, sea salt, black pepper, and smoked paprika until fully emulsified.
03 - Pour the dressing over the combined ingredients and toss gently to coat all components thoroughly.
04 - Taste the salad and season to preference. Sprinkle with lemon zest and additional parsley before serving.
05 - Serve immediately or refrigerate for 30 minutes to allow flavors to develop.

# Expert Tips:

01 -
  • It's ready in ten minutes but tastes like you spent real time on it.
  • The combination of two protein sources keeps you satisfied for hours.
  • It works as a quick dinner, a packed lunch, or something to serve when friends drop by unexpectedly.
02 -
  • Drain your cans very well; excess liquid is the enemy of a good salad texture and will dilute your dressing.
  • Don't dress it more than an hour ahead if you're serving it at room temperature—the red onion will turn everything pink and the salad becomes softer, though it still tastes good, just different.
03 -
  • Keep a few cans of quality tuna and chickpeas in your pantry so you can make this whenever inspiration strikes—it's that kind of reliable friend.
  • Whisk your dressing separately so you can taste it and adjust before it touches your salad; this gives you total control over the final flavor.
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