Dense Chickpea Tuna Salad (Printable)

Protein-rich chickpeas and tuna blend with fresh veggies and herbs for a vibrant, satisfying dish.

# What You'll Need:

→ 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 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, combine chickpeas, drained tuna, red onion, cherry tomatoes, and chopped parsley.
02 - In a small bowl, whisk olive oil, lemon juice, Dijon mustard, salt, pepper, and smoked paprika until emulsified.
03 - Pour the dressing over the salad and toss gently to coat all ingredients evenly.
04 - Taste and adjust seasoning if needed. Sprinkle with lemon zest and additional parsley before serving.
05 - Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

# Expert Tips:

01 -
  • It comes together in the time it takes to argue with yourself about ordering takeout, and somehow tastes better.
  • The chickpeas soak up the dressing and get creamy while the tuna stays flaky, so every bite has texture.
  • You can eat it straight from the bowl, stuff it in pita, or pile it on toast without changing a thing.
02 -
  • Don't overdrain the tuna, leave a little of that olive oil in there because it's basically free dressing.
  • If the chickpeas are too firm, mash a few with the back of a fork to make the salad creamier and help the dressing stick.
03 -
  • Use the best canned tuna you can afford, it's the backbone of the dish and cheap tuna tastes like sadness.
  • Let the salad sit for ten minutes after dressing it, the chickpeas soften just enough and everything starts to taste like it belongs together.
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