Description
This Healthy Tuna Garbanzo Bean Salad is a flavorful and nutritious meal featuring a creamy, tangy dressing combined with protein-rich tuna, hearty chickpeas, and fresh herbs. It’s perfect as a light lunch, a sandwich filling, or a topping for greens, offering a satisfying crunch and vibrant flavors in every bite.
Ingredients
Scale
Dressing
- 1/4 tsp black pepper (freshly ground preferred for more flavor)
- 2 tbsp mayonnaise (preferably Hellmann’s)
- A few dashes hot sauce (optional, to taste)
- 2 tbsp olive oil
- 1 tsp Dijon mustard
- 1 tbsp fresh lemon juice
- 1/4 tsp kosher salt
Salad
- 1 tbsp capers (drained)
- 1 can tuna (packed in water, drained well)
- 2 tbsp fresh dill (finely chopped)
- 1 can chickpeas (rinsed and drained)
- 2 tbsp minced red onion
- 3 tbsp celery (finely chopped)
Instructions
- Prepare the Dressing: In a small bowl, whisk together mayonnaise, olive oil, lemon juice, Dijon mustard, kosher salt, freshly ground black pepper, and hot sauce if using until smooth and well combined to create a creamy, flavorful dressing.
- Prepare the Chickpeas: Drain and rinse the chickpeas thoroughly, then pat them dry with a clean kitchen towel. Optionally, peel and discard any loose skins for a smoother texture. Transfer the chickpeas to a medium bowl and optionally mash some using a fork to help bind the salad better, according to your preference.
- Combine Ingredients: Add the drained tuna, finely chopped celery, minced red onion, drained capers, and fresh dill to the bowl with the chickpeas. Pour the prepared dressing over the mixture, then gently stir everything together until all ingredients are evenly coated and well mixed.
- Serve Your Chickpea and Tuna Salad: Serve the salad as desired—inside a sandwich or wrap, on top of arugula or leafy greens, or alongside your favorite crackers for a tasty, healthy meal packed with texture and flavor.
Notes
- For a lighter dressing, substitute mayonnaise with Greek yogurt.
- If you prefer a spicier salad, increase the amount of hot sauce to taste.
- Peeling chickpeas is optional but can improve texture by removing skins.
- This salad can be prepared ahead and kept refrigerated for up to 2 days.
- Swap capers with olives if preferred for a different briny flavor.
- Adjust lemon juice and salt to taste to balance acidity and seasoning.
Nutrition
- Serving Size: 1 serving (about 1 cup)
- Calories: 280 kcal
- Sugar: 2 g
- Sodium: 480 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 20 g
- Cholesterol: 30 mg
