High-Protein Chickpea & Tuna Salad

This High-Protein Chickpea & Tuna Salad is the ultimate fusion of nutrition and flavor, perfect for a quick, energizing meal. Packed with tender chickpeas and flaky tuna, this salad is a powerhouse of protein, ideal for supporting a healthy lifestyle.

A quick, High-Protein Chickpea & Tuna Salad with chickpeas, tuna, fresh veggies, and a zesty dressing. Perfect for a healthy lunch, meal prep, or post-workout meal!

High-Protein Chickpea & Tuna Salad

Recipe by StephenCourse: Salads, protein saladCuisine: salad

Servings

4

servings

Prep time

10

minutes

Calories

350

kcal

High-Protein Chickpea & Tuna Salad with chickpeas, tuna, fresh veggies, and a zesty dressing. Perfect for a healthy lunch, meal prep, or post-workout meal!

Ingredients

• 1 can (15 oz) chickpeas, drained & rinsed

• 1 can (5 oz) tuna, drained

• ½ cup cherry tomatoes, halved

• ½ cucumber, diced

• ¼ red onion, finely sliced

• ¼ cup fresh parsley, chopped

• 2 tbsp feta cheese (optional)

• Dressing:

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp Dijon mustard

• ½ tsp garlic powder

• Salt & pepper to taste

Directions

• Prepare the Ingredients
  Drain and rinse the chickpeas.
  Chop the vegetables and parsley.
  Flake the tuna into a bowl.
  Chickpeas: Make sure the chickpeas are thoroughly rinsed and drained to remove any excess salt or liquid from the can. Pat them dry with a paper towel to prevent them from making the salad watery.
• Make the Dressing
  In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic powder, salt, and pepper.
• Assemble the Salad
  In a large bowl, mix chickpeas, tuna, cherry tomatoes, cucumber, red onion, and parsley.
• Dress & Toss
  Pour the dressing over the salad and toss everything well.
• Serve & Enjoy
  Garnish with feta cheese if desired. Enjoy immediately or chill before serving!

Notes

• Chickpeas: For a creamier texture, mash a few chickpeas lightly with a fork before mixing them into the salad.
  Tuna: Experiment with different varieties like albacore or skipjack for distinct flavors. Tuna in olive oil can add richness, while tuna in water provides a lighter option.
  Vegetables: You can add more crunch with bell peppers or shredded carrots. For extra zest, include pickled vegetables like capers or olives.
  Dressing: Taste and tweak the balance of lemon juice and Dijon mustard to suit your preferences. Adding a pinch of paprika or cumin can add a subtle kick.

Steps to Prepare

1. Prepare Ingredients:
   • Rinse and drain chickpeas, and dice all vegetables.
2. Mix the Salad:
   • In a large bowl, combine chickpeas, tuna, chopped vegetables, and fresh herbs.
3. Make the Dressing:
   • Whisk olive oil, lemon juice, garlic, Dijon mustard, salt, and pepper in a small bowl.
4. Assemble:
   • Drizzle the dressing over the salad and gently toss everything to coat evenly.
5. Taste and Adjust:
   • Adjust seasonings as needed, adding more lemon juice or olive oil for balance.
6. Chill and Serve:
   • Refrigerate for 15-20 minutes to allow the flavors to meld before serving.

Nutritional Benefits

Chickpeas: Rich in plant-based protein, fiber, and minerals like iron and magnesium.

Tuna: Packed with lean protein and omega-3 fatty acids for heart health.

Vegetables: Boost the dish with essential vitamins, antioxidants, and hydration.

Olive Oil & Lemon Juice: Add healthy fats and a refreshing tang while supporting overall well-being.

Tips and Variations

• Meal Prep: Store the salad in an airtight container for up to 2 days in the fridge. Keep the dressing separate to maintain freshness.
• Mediterranean Twist: Add kalamata olives and a sprinkle of oregano for a Mediterranean vibe.
• Spicy Kick: Toss in a pinch of chili flakes or drizzle with sriracha for heat.
• Bulk It Up: Serve the salad on a bed of greens like arugula or spinach, or pair it with quinoa for extra carbs.