Sometimes, when I’m low on ingredients but still want something tasty and filling, I turn to my pantry and make this Chickpea Tuna Salad. It’s a simple, go-to meal that I can make with what I have on hand. The best part? It’s packed with fiber and protein from chickpeas, tuna, and Greek yogurt. This means it keeps me full for longer, without feeling heavy. Whether I’m eating it on its own, over greens, or with crackers, it’s a meal that’s quick, easy, and surprisingly budget-friendly. Plus, it’s perfect for meal prep because it stays fresh in the fridge for up to 4 days!
Method
Make the Vinaigrette
Start by preparing the creamy lemon-Dijon vinaigrette. In a bowl, whisk together the Greek yogurt, olive oil, and Dijon mustard. Once these ingredients are combined, add the juice and zest of the lemon to bring in some fresh, zesty flavor. Next, mash the garlic cloves using a garlic press, or if you don’t have one, simply use the back of a spoon or a fork to mash them well. Add the mashed garlic to the vinaigrette along with the kosher salt and ground black pepper. Whisk everything together until smooth. Taste the dressing and adjust the seasoning if needed if you want it tangier, add a bit more lemon or Dijon mustard. Set this aside for now, letting the flavors meld.
Prepare the Salad
Now, grab a large mixing bowl and add the drained and rinsed chickpeas. You want to make sure the chickpeas are well-drained so that no excess water makes the salad too runny. Use the back of a fork or a potato masher to gently mash the chickpeas. The goal here is not to mash them into a paste, but to break them into smaller pieces that will easily mix with the tuna and other ingredients, giving the salad a good texture. Once the chickpeas are mashed to your liking, add the drained tuna to the bowl. Again, mash the tuna slightly to combine it with the chickpeas, ensuring everything blends together well.
Next, chop the red onion, celery, olives (or capers), and fresh dill. Add each ingredient to the bowl. The red onion adds a nice crunch and a bit of sharpness, while the celery brings a refreshing crunch and a subtle taste. The olives (or capers) give the salad a briny flavor that pairs beautifully with the creamy dressing, and the fresh dill adds a light, herby note to the dish.
Combine the Salad and Dressing
Once all the ingredients are in the bowl, pour the creamy lemon-Dijon vinaigrette over the mixture. Use a spoon or spatula to toss everything together gently, making sure the dressing coats each bite of the chickpeas, tuna, and veggies. Give the salad a taste at this point and adjust any seasoning if you want a bit more salt or lemony tang, feel free to add it. Once everything is mixed thoroughly, your salad is ready to serve!
Necessary Tools
- Large mixing bowl
- Whisk for the vinaigrette
- Knife for chopping the veggies
- Cutting board
- Can opener
Garlic press (or just mash with a fork if you don’t have one!)
Easy AF Chickpea Tuna Salad with Creamy Lemon-Dijon Vinaigrette
Cuisine: AmericanDifficulty: Easy4
servings10
minutes10
minutesIngredients
For the Salad:
1 15-oz can chickpeas, drained and rinsed
2 cans wild-caught tuna, drained and mashed
1/2 red onion, finely diced
3 stalks celery, finely diced
1/2 cup green castelvetrano olives, diced (or 2 tbsp capers)
1/4 cup fresh dill, chopped
For the Creamy Lemon-Dijon Vinaigrette:
1/2 cup plain Greek yogurt
1/4 cup olive oil
2 tbsp Dijon mustard
1 lemon, juiced and zested
2 cloves garlic, mashed
1/2 tsp kosher salt
1/2 tsp ground black pepper
Directions
- Make the Vinaigrette
First, prepare the creamy lemon-Dijon vinaigrette by whisking together Greek yogurt, olive oil, Dijon mustard, the juice and zest of a lemon, mashed garlic, kosher salt, and black pepper. Give it a taste, and feel free to adjust the seasoning if you want more tang or salt. Once it’s perfect, set it aside. - Prepare the Salad
In a large bowl, add the drained and rinsed chickpeas. Use the back of a fork or a potato masher to gently mash the chickpeas into smaller pieces this will help them mix better with the other ingredients. Next, add the drained tuna and mash it up too, mixing it into the chickpeas. Then, chop up the red onion, celery, olives (or capers), and fresh dill, and add them to the bowl. - Combine the Salad and Dressing
Now, pour the lemon-Dijon vinaigrette over the chickpea and tuna mixture. Toss everything together until it’s well coated in the creamy dressing. Give it a quick taste and adjust the seasoning if needed. And voilà your salad is ready to go!
Notes
- When mashing the chickpeas and tuna, don’t mash them too much. You want the salad to have some texture, so leave a little chunkiness.
- Be sure to drain the chickpeas and tuna well before adding them to the bowl to avoid any extra liquid that could make the salad too runny.
- If you don’t have green olives, capers are a great substitute, adding a briny flavor that works just as well in this salad.
- This salad stays fresh in the fridge for up to 4 days, so it’s perfect for meal prep. Just be sure to store it in an airtight container!
Serving Suggestions
- Serve on greens: This salad is perfect on top of a bed of leafy greens like spinach or mixed lettuce.
- Pair with crackers: My favorite way to eat this is with crispy crackers for some extra crunch!
- Wrap it up: You can wrap this salad in a tortilla for a quick and delicious wrap.
- Add some avocado: For extra creaminess, top your salad with sliced avocado.
- Enjoy as a snack: This salad makes a great high-protein snack when you’re craving something healthy but filling.
Fun Fact
Did you know that chickpeas are one of the oldest cultivated crops in the world? They’ve been around for over 7,000 years! Chickpeas are also packed with fiber, which helps keep your digestive system happy and healthy. So not only does this salad taste great, but it’s also doing some good for your body!
Conclusion
This Chickpea Tuna Salad with Creamy Lemon-Dijon Vinaigrette is a perfect mix of healthy ingredients that come together in just 10 minutes! It’s budget-friendly, filling, and packed with protein and fiber, making it an easy meal for any day of the week. Whether you enjoy it on its own, over greens, or with crackers, it’s a quick, delicious meal you can count on when you’re short on time or ingredients. Give it a try and enjoy a tasty, satisfying meal that’ll keep you full all day long!
