why make this recipe
This salad is quick, healthy, and filling. You need only a few pantry items. It gives protein from tuna and chickpeas. It works for lunch, a light dinner, or a packed meal.
introduction
This Simple Tuna Chickpea Salad comes together in minutes. It tastes fresh and bright and needs little prep. If you want a simple dessert to serve after this salad, try an easy carrot cake recipe.
how to make Simple Tuna Chickpea Salad
Start by draining the tuna and chickpeas. Chop the onion, bell pepper, and parsley. Mix the tuna and chickpeas in a large bowl. Add the chopped vegetables and herbs. Whisk the olive oil, lemon juice, salt, and pepper in a small bowl. Pour the dressing over the salad and toss gently. Serve right away or chill for later.
Ingredients :
1 can tuna, drained, 1 can garbanzo beans, drained and rinsed, 1/2 red onion, chopped, 1/2 bell pepper, chopped, 1/4 cup fresh parsley, chopped, 2 tablespoons olive oil, 1 tablespoon lemon juice, Salt and pepper to taste
Directions :
In a large bowl, combine the drained tuna and garbanzo beans. Add chopped red onion, bell pepper, and parsley. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and mix gently to combine. Serve immediately or refrigerate for later.
how to serve Simple Tuna Chickpea Salad
Serve it on a bed of lettuce or mixed greens. Spoon it into pita bread or a wrap for a portable meal. Put it over cooked rice or quinoa for a heartier plate.
how to store Simple Tuna Chickpea Salad
Keep the salad in an airtight container. Store in the fridge for up to 3 days. If you plan to eat later, keep the dressing separate and add it just before serving to keep vegetables crisp.
tips to make Simple Tuna Chickpea Salad
- Use good quality canned tuna in water or oil, drained well.
- Rinse the chickpeas to remove the canning liquid.
- Chop vegetables small so every bite has flavor.
- Taste and adjust salt and lemon before serving.
variation (if any)
- Add cucumber or cherry tomatoes for more freshness.
- Use canned white beans instead of chickpeas.
- Stir in a spoon of plain yogurt or a little Dijon mustard for a creamier dressing.
- Add olives or capers for a salty kick.
FAQs (minimum three FAQ)
Q: Can I use fresh tuna instead of canned?
A: Yes. Cook and flake fresh tuna, then use it the same way.
Q: Is this salad good for meal prep?
A: Yes. Store the salad in the fridge up to 3 days. Keep dressing separate if you want it firmer.
Q: Can I make this recipe vegan?
A: To make it vegan, skip the tuna and add extra beans, roasted vegetables, or marinated tofu.
Q: Can I use bottled lemon juice?
A: Fresh lemon juice gives the best flavor, but bottled juice works in a pinch.
Simple Tuna Chickpea Salad
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: No Cooking
- Cuisine: Mediterranean
- Diet: Low Carb
Description
A quick and healthy salad packed with protein from tuna and chickpeas, perfect for lunch or a light dinner.
Ingredients
- 1 can tuna, drained
- 1 can garbanzo beans, drained and rinsed
- 1/2 red onion, chopped
- 1/2 bell pepper, chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- In a large bowl, combine the drained tuna and garbanzo beans.
- Add chopped red onion, bell pepper, and parsley.
- In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and mix gently to combine.
- Serve immediately or refrigerate for later.
Notes
Serve on lettuce, in pita bread, or over rice for a hearty meal. Store in an airtight container for up to 3 days, keeping dressing separate if desired.
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 2g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 30mg
