If you ask me, this herby and bright Chickpea Tuna Salad is right up there with the classic Niçoise in terms of flavor and composition.
There are some days when the groggy morning seems to just crash into a chaotic work-and-errand-filled afternoon, and I only have time to throw together a quick lunch which is, by all accounts, truly unhinged.
These lunches are often hazardous to my physical and spiritual well-being; they’re usually composed of simple carbohydrates, leftovers I salvaged from the back of my fridge, and whatever pickled veggie I have on hand, plus hot sauce and not one iota of protein.
However, this chickpea tuna salad is the antithesis of that disaster-piece, and it’s truly transformed my lunchtime rush. I’ve decided this is the most appropriate (and delicious) stopgap when I need sustenance but don’t have a lot of time.
This salad delivers with an abundance of flavor and nutrients, and typically causes me to feel way too good about myself whenever I make it. I, for one, love a good lunch that comes at no emotional cost and allows me the energy to push through the workday.
Is Chickpea Tuna Salad Healthy?
This pescatarian salad is a wonderful source of protein, fiber, omega-3 fatty acids, potassium, calcium, iron, and a slew of vitamins.
Chickpeas are starchy legumes that are both a protein and a complex carbohydrate. This means they break down in the digestive system more slowly than a simple carbohydrate does, which helps prevent blood sugar spikes. This salad is low in sugar and high in nutrients, making it a great addition to most diets.
Let’s Talk About The Chickpea
Did you know that the chickpea was one of the earliest cultivated legumes on the planet? Archaeologists have found evidence of them at dig sites in what is now Northern Syria and Southeastern Turkey, dating back 7,500 years. That’s right, the chickpea is one of the oldest cultivated plants in existence.
In India, they’re chana; in America, we often call them by their Spanish name—the garbanzo bean. They are a staple in Indian cooking, and in 2022, India accounted for about seventy percent of global chickpea production. Today, South Asia consumes the most chickpeas per capita annually, followed by Western Asia and North Africa. You’ll find them in curries, salads, soups, stews, falafel, hummus, and even desserts and candies.
How to make ahead and store
You can store this chickpea tuna salad in an airtight container in the fridge for up to 3 or 4 days, or make it up to 24 hours ahead of time for your party or gathering.
Serving Suggestions
I like to serve this salad with a nice assortment of colorful dishes. I love this Vegetarian Paella recipe and these Shrimp Zucchini Boats On The Grill just might be the most delicious low-carb, keto-friendly recipe in current circulation. For dessert, I recommend these creamy Avocado Chocolate Truffles. Avocado in dessert? Yes, please.
Ingredients
- 1 15-ounce can chickpeas rinsed and drained
- 1 large stalk celery diced
- 1 small red onion diced
- 1 1/2 cups cherry tomatoes halved
- 1 bell pepper (any color) diced
- 12 ounces canned albacore tuna in water drained
- 2 1/2 cups fresh spinach
- 2 tablespoons fresh parsley chopped
- 1/3 cup feta cheese crumbled
- 3 tablespoons freshly squeezed lemon juice
- 1/4 cup extra-virgin olive oil
- 1 1/2 teaspoons garlic minced
- Kosher salt to taste
- Freshly ground black pepper to taste
Instructions
- In a large mixing bowl, add chickpeas and mash them slightly. Then, add cherry tomatoes, celery, bell pepper, onions, drained tuna, spinach, and half of the feta cheese.
- Whisk together lemon juice, olive oil, minced garlic, salt, and black pepper. Adjust seasoning as needed.
- Add the dressing to the large bowl. Toss ingredients to coat evenly. Sprinkle with chopped parsley and remaining feta cheese before serving.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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