Quick and Easy Chickpea Tuna Salad Recipe
Quick and Easy Chickpea Tuna Salad Recipe
This delicious chickpea tuna salad recipe is packed with protein and healthy fats and is a great option for an easy and quick lunch or snack. It's perfect for meal prep and can be enjoyed on slices of bread, crackers, or a salad.
Why I Like This Recipe
High in protein & healthy fats: This chickpea tuna salad recipe is a nutritious option that provides a good amount of protein and healthy fats, making it a satisfying and nourishing meal.
Easy meal prep for the week: With just a few simple ingredients and minimal prep time, this recipe is perfect for meal prep lunches. You can make a batch in advance and have it ready to enjoy throughout the week for the whole family.
Versatile serving options: Whether you prefer it on a piece of toasted bread with crackers, in wraps, or on a bed of fresh greens, there are endless ways to enjoy this chickpea tuna salad!
Delicious add-ins: You can customize this recipe by adding your favorite add-ins, such as fresh herbs like fresh dill, dill pickles, or even artichoke hearts, to enhance the flavor and texture of the salad.
Suitable for different dietary preferences: This recipe can easily be adapted to suit different dietary needs. You can use vegan mayonnaise or Greek yogurt and mock tuna for a vegan tuna salad recipe, or add some tuna melts for those who enjoy a classic tuna salad.
My Favorite Way to Have a Tuna Salad
On bread, as a sandwich! Add a few slices of tomatoes and pickles. You could even melt a little cheese, and it’s so filling!
On a salad. I love adding some leafy greens like arugula or sprung mix, then adding a scoop of this tuna salad on top! It’s great with a little homemade salad dressing.
With crackers. This is the ultimate high protein snack. Love dipping wheat crackers into this tuna salad! Keeps me feeling full!
What to Have With This Chickpea Tuna Salad
Air Fryer Carrots - These crispy and juicy air-fried carrots are the perfect addition to any meal!
Air Fryer Cauliflower - it’s tossed in seasoning and then fried to crispy golden perfection in the air fryer. Perfect for a nutritious veggie side dish!
Cut Time With This Chopper!
Cut time with this veggie chopper. It will chop all of your tuna salad ingredients to the perfect size. It will become your favorite tool in the kitchen. No cutting board or knife is needed. Makes the perfect diced onions!
Chickpea Tuna Salad Ingredients
2 cans (5 oz each) of chunk tuna in water, drained
1 can of chickpeas, drained and rinsed
1/4 cup red onion, chopped
1/4 cup diced celery
2 tablespoons capers, drained and chopped
2 tablespoons granulated onion
2 tablespoons mayo or Greek yogurt
1 tablespoon Dijon mustard or spicy mustard
2 lemons, juiced
1 tablespoon granulated garlic
Salt and pepper to taste
How to Make Chickpea Tuna Salad
Add all of the ingredients to a medium bowl. Mix well to combine!
Taste to make any adjustments.
Serve on a piece of toasted bread, with crackers, pita chips, or on a salad.
Storage
Store the chickpea tuna salad in an airtight container in the refrigerator for up to 2 days. This will help maintain its freshness and prevent any potential spoilage.
FAQ
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A chickpea tuna salad is a delicious and nutritious salad combining canned, protein-rich tuna and chickpeas(also known as garbanzo beans). It's a great alternative to traditional tuna salad and is perfect for those who follow a plant-based diet or are looking for a healthier option. The chickpeas add a creamy texture and protein, while the tuna provides a savory and rich flavor. This salad can be enjoyed in various ways, such as on a sandwich, with crackers, or on a bed of greens. It's an easy and versatile recipe that can be prepared in just 15 minutes, making it a perfect option for a quick and healthy lunch or dinner.
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One of the great things about this chickpea salad recipe is it's versatile and customizable. You can add other vegetables to enhance the flavor and add extra crunch. Some great options are diced red bell pepper, cucumber, tomatoes, green onion, sliced Kalamata olives, chopped artichoke hearts, or some finely chopped dill pickles.
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Chickpea tuna salad has a variety of nutritional benefits. It is high in protein due to the combination of tuna and chickpeas. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.
The chickpeas in this recipe are a fantastic source of plant-based protein. Additionally, chickpeas are full of fiber, which aids in digestion and promotes feelings of fullness. Fiber also helps regulate blood sugar levels and can contribute to heart health.
Tuna is rich in omega-3 fatty acids, which are important for brain health and reducing inflammation. These fatty acids have also been shown to support heart health and may help lower the risk of certain chronic diseases.
This healthy tuna salad recipe also includes red onion, celery, and capers, which provide important vitamins and minerals. Red onion contains antioxidants and vitamin C, celery is a good vitamin K and potassium source, and capers are rich in vitamins A and C.
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I like using wild tuna because it is pole & line caught. It tastes so great. It is naturally lower in mercury.
Here’s my favorite you can grab on Amazon!
This easy chickpea tuna salad recipe is a great addition to your regular rotation of quick and healthy meals. Its high protein content, fiber-rich chickpeas, and healthy fats make it a delicious and nutritious option that can be enjoyed in different ways. Try it out for your next round of meal prep and enjoy it with crackers, as a sandwich, on a lettuce wrap, or simply on a bed of greens!
Quick and Easy Chickpea Tuna Salad Recipe
Ingredients
- 2 cans (5 oz each) of chunk tuna in water, drained
- 1 can of chickpeas, drained and rinsed
- 1/4 cup red onion, chopped
- 1/4 cup diced celery
- 2 tablespoons capers, drained and chopped
- 2 tablsepoons granulated onion
- 2 tablespoons mayo or greek yogurt
- 1 tablespoon Dijon mustard or spicy mustard
- 2 lemons, juiced
- 1 tablespoon granulated garlic
- Salt and pepper to taste
Instructions
- Add all of the ingredients into a bowl. Mix well to combine!
- Taste to make any adjustments.
- Serve on a piece of toasted bread, with crackers or on a salad.
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