Dense Chickpea Tuna Salad (Print Version)

Hearty Mediterranean salad combining creamy chickpeas, flaky tuna, cherry tomatoes, and fresh parsley with zesty dressing.

# Components:

→ Proteins

01 - 1 can (5 oz) tuna 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 cherry tomatoes, halved
05 - 1/4 cup 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 parsley, for serving

# Directions:

01 - In a large bowl, mix chickpeas, drained tuna, diced red onion, halved cherry tomatoes, and chopped parsley.
02 - In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, black pepper, and smoked paprika until emulsified.
03 - Pour the dressing over the salad and toss gently to evenly coat all ingredients.
04 - Taste and adjust seasoning if necessary, then sprinkle lemon zest and additional parsley over the salad.
05 - Serve immediately or refrigerate for 30 minutes to enhance flavors before serving.

# Expert Advice:

01 -
  • It comes together in ten minutes, which means dinner can happen on even the busiest nights without feeling rushed.
  • Two generous servings packed with protein mean you'll actually feel satisfied, not snacking an hour later.
  • The dressing brings everything alive—bright, lemony, and balanced in a way that makes you want to lick the bowl.
02 -
  • Don't skip the rinsing step on the chickpeas—that starchy liquid will make your salad cloudy and gluey if left behind.
  • The dressing is everything; a good whisking makes the difference between something that tastes assembled and something that tastes intentional.
03 -
  • Whisk your dressing until it's visibly thicker and paler—that's when the mustard has emulsified properly and everything will coat evenly.
  • Taste the salad before plating; you might find it needs a whisper more salt or lemon than you expected, and adjusting at the end makes all the difference.
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