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If you’re like me and hate planning lunch, this chickpea and tuna salad is my current favorite because it’s so darn easy. It takes 10 minutes to prepare, and you can eat it straight from the fridge. (It’s also gluten-free and dairy-free, if you need that.)
This recipe is perfect if you’re trying to reach fiber and protein goals, since it has 34 grams of protein and 14 grams of fiber per serving. And that’s if you want to eat it right from the bowl, without any extra effort.
You can also serve this salad with crackers, in a lettuce wrap, or as a sandwich filling. I tend to eat it straight with a fork, because I’m lazy, but I’m happy to report it’s delicious that way, too.
Chickpea and Tuna Salad Ingredients
- Garbanzo Beans. I don’t know why the same bean has two names, but you may find these labeled as garbanzo beans or chickpeas. All you need is 1 can for this recipe.
- Canned Tuna. I always buy albacore tuna packed in water. If your tuna is salted, you might not need as much salt as this recipe calls for. And if your tuna is packed in oil, you might not need quite as much tahini, since the oil will likely help create a creamy texture, too.
- Tahini. I know this is an unexpected ingredient, but trust me when I say you can’t tell this tuna salad is made with tahini. Just read the reviews on my other tuna salad recipe if you want to hear more. I’ve tested this with Whole Foods 365, Soom, and Once Again brands of tahini.
- Lemon Juice. Fresh lemon juice helps the creamy tahini sauce come together. It adds the perfect amount of tangy flavor.
- Dijon Mustard. This is essential for tuna salad, but you can use spicy brown mustard if you prefer.
- Veggies. I always add chopped celery, green onion, and pickles. (Bread and butter pickles are my favorite.) You can add even more if you like! I prefer to keep the chopping to a minimum.
How to Make Tuna and Chickpea Salad
Step 1:
In a large mixing bowl, add 1/4 cup of tahini, 2 tablespoons of fresh lemon juice, 1 tablespoon of Dijon mustard, 1/2 teaspoon of fine sea salt, 1/4 teaspoon of ground black pepper, and 2 tablespoons of water.
Stir well until the mixture looks creamy. It might take about 60 seconds of stirring before it starts to look creamy, so don’t worry if it looks weird at first.
Step 2:
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Add 2 cans of drained tuna, plus 1 chopped celery rib, 2 chopped green onions, and 1/4 cup of chopped pickles. Stir well to coat the tuna.
If the mixture is not looking super-creamy at this point, add 2 more tablespoons of water and stir again. (This will vary based on how moist the tuna is.)
Drain and rinse a can of chickpeas, then add them to the tuna salad. Stir well until everything is well mixed. Taste the salad and make any adjustments you see fit. You can add more lemon juice for extra tangy flavor, or an extra pinch of salt or black pepper.
Serving Tips
As soon as you’re happy with the flavor, this salad is ready to eat right away. Divide this salad into 3 portions for easy meal prep, then store them in the fridge for easy future meals.
I like to eat mine straight with a fork, but you can also serve it in a lettuce wrap, with crackers, or as a sandwich filling.
Chickpea and Tuna Salad (High-Protein & Fiber!)
Ingredients
- ¼ cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- ½ teaspoon fine sea salt
- ¼ teaspoon ground black pepper
- 1 celery rib , finely chopped
- 2 green onions , chopped
- ¼ cup pickles
- 10 ounces canned tuna , drained
- 1 (14.5 oz) can garbanzo beans (chickpeas) , drained and rinsed
Instructions
- In a large mixing bowl, combine the tahini, lemon juice, Dijon mustard, salt, pepper, and 2 tablespoons of water. Stir well until the mixture looks creamy.
- Next, add the chopped celery, green onion, pickles, and drained tuna. Stir again to make sure everything is well coated. If the tuna salad is looking dry or not creamy enough, add 2 more tablespoons of water and mix again.
- Finally, add the drained and rinsed garbanzo beans to the bowl and stir again. Taste the salad and make any adjustments you see fit. You can season with extra salt or add an extra squeeze of lemon juice, if desired. It's ready to serve right away, or you can store it in an airtight container in the fridge for up to 5 days.
Notes
Nutrition
More Recipes to Try
- Strawberry Chia Seed Smoothie
- Cabbage Roll Soup (also high-protein and fiber!)
- Healthy Zuppa Toscana
- Cottage Cheese Lasagna with Sneaky Fiber
If you try this recipe, please leave a comment and star rating below to let me know how you like it.
