Dense Chickpea Tuna Salad (Printable)

Protein-rich salad combining creamy chickpeas, flaky tuna, red onion, and fresh parsley with a bright dressing.

# Components:

→ Proteins

01 - 1 (5 oz) can quality 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 tablespoons extra-virgin olive oil
07 - 1 tablespoon fresh lemon juice
08 - 1 teaspoon Dijon mustard
09 - 1/2 teaspoon sea salt, or to taste
10 - 1/4 teaspoon freshly ground black pepper
11 - 1/4 teaspoon smoked paprika (optional)

→ Garnish

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

# Method:

01 - In a large bowl, combine chickpeas, drained tuna, finely diced red onion, halved cherry tomatoes, and chopped parsley.
02 - In a small bowl, whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, sea salt, black pepper, and smoked paprika until emulsified.
03 - Pour the dressing over the salad mixture and toss gently to coat all ingredients evenly.
04 - Taste and adjust seasoning as needed. Sprinkle lemon zest and additional parsley over the salad before serving.
05 - Serve immediately or refrigerate for 30 minutes to allow flavors to develop.

# Expert Advice:

01 -
  • It comes together in 10 minutes flat, no cooking required, which means dinner when you're genuinely tired.
  • Two cans turn into something that tastes intentional and restaurant-quality, which feels like a small kitchen victory.
  • The protein combo keeps you satisfied for hours, no afternoon energy crash lurking behind.
02 -
  • If you don't rinse the canned chickpeas thoroughly, the starchy liquid will make your salad gummy and thick instead of bright and fresh.
  • Lemon is not optional—it's the ingredient that makes two cans taste like something you meant to make, not something you're eating because you had no other options.
03 -
  • Buy the best olive oil and best tuna you can afford, because there's nowhere for mediocre ingredients to hide in a simple salad.
  • Zest your lemon before you juice it, which saves you from squeezing half a naked lemon awkwardly across your palm.
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