Tuna Chickpea Salad Bowl (Print View)

Protein-rich blend of tuna, chickpeas, veggies, and tangy lemon dressing for easy, flavorful meals.

# Components:

→ Protein & Legumes

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 cans (5 oz each) tuna in water, drained

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 small cucumber, diced
05 - 1/4 red onion, finely chopped
06 - 1/4 cup fresh parsley, chopped
07 - 1/4 cup pitted kalamata olives, sliced (optional)

→ Dressing

08 - 3 tablespoons extra virgin olive oil
09 - 2 tablespoons fresh lemon juice
10 - 1 teaspoon Dijon mustard
11 - 1 garlic clove, minced
12 - 1/2 teaspoon salt
13 - 1/4 teaspoon black pepper

→ Optional Toppings

14 - 1/4 cup crumbled feta cheese
15 - Pinch of red pepper flakes

# Preparation Steps:

01 - In a large salad bowl, mix chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and olives until evenly distributed.
02 - Whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper in a small bowl until fully emulsified.
03 - Pour the dressing over the salad and gently toss to ensure all ingredients are evenly coated.
04 - Sprinkle crumbled feta cheese and red pepper flakes on top if desired.
05 - Serve immediately or cover and refrigerate up to 2 days to allow flavors to meld.

# Expert Advice:

01 -
  • It comes together in 15 minutes flat, no cooking required, just chopping and mixing.
  • The protein hits different when you combine tuna and chickpeas—you stay satisfied for hours without that post-lunch crash.
  • It tastes even better the next day as the dressing seeps into everything, making it an actual meal prep winner.
02 -
  • Don't skip draining the cans properly—waterlogged tuna and chickpeas make the entire salad soggy and dilute the dressing.
  • If you're making this ahead, store the dressing separately and dress the salad just before eating, or it becomes limp by day two.
03 -
  • Make your dressing in a mason jar with a tight lid and shake it instead of whisking—it emulsifies faster and you can store it right there if you're prepping ahead.
  • If your tuna is particularly dry or crumbly, chop it slightly less aggressively so you get some texture variation in the finished salad.
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