Dense Chickpea and Tuna Salad (Print Version)

A protein-packed mix of creamy chickpeas, flaky tuna, and fresh veggies with a zesty dressing.

# Components:

→ Proteins

01 - 1 can (5 oz) quality 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 tablespoons extra-virgin olive oil
07 - 1 tablespoon fresh lemon juice
08 - 1 teaspoon Dijon mustard
09 - 1/2 teaspoon sea salt, or to taste
10 - 1/4 teaspoon freshly ground black pepper
11 - 1/4 teaspoon smoked paprika (optional)

→ Garnish

12 - Zest of 1/2 lemon
13 - Additional fresh parsley for serving

# Directions:

01 - In a large mixing bowl, combine 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 fully emulsified.
03 - Pour the dressing over the combined ingredients and gently toss to evenly coat all components.
04 - Taste and adjust seasoning as needed. Sprinkle lemon zest and additional parsley over the salad before serving.
05 - Serve immediately or refrigerate for 30 minutes to enhance flavor melding.

# Expert Advice:

01 -
  • It comes together in the time it takes to open two cans and chop an onion, no stove required.
  • The combination of creamy chickpeas and flaky tuna creates a texture thats satisfying without feeling heavy.
  • The lemon and mustard dressing wakes everything up with a sharpness that lingers just long enough.
02 -
  • Drain the tuna well or the salad will pool with oil and lose its texture.
  • If you make this ahead, hold back half the parsley and lemon zest to add just before serving so they stay bright.
03 -
  • Use the best tuna you can afford, because it makes up half the salad and cheap tuna tastes like regret.
  • Mash a few chickpeas with the back of your fork before tossing to create a creamier base that holds the dressing better.
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