How to make Chickpea Tuna Salad

The allure of a Chickpea Tuna Salad lies in its delightful blend of textures and flavors, a dish that promises both satisfaction and nourishment. On a day when the body craves something light yet fulfilling, or when the time is scarce but the desire for a wholesome meal persists, this salad stands as a beacon of balance and simplicity.

There’s a certain contentment in the act of assembling this salad—the firm chickpeas offering their earthy comfort, the tuna bringing a taste of the sea, and the crisp vegetables providing a fresh crunch. The inspiration to create this dish often comes from a mindful place, a conscious decision to eat food that not only satiates but also energizes.

The process is uncomplicated, yet each ingredient is chosen with care, ensuring a harmony of natural flavors. It’s about appreciating the individual components as much as the collective ensemble they create. This Chickpea Tuna Salad isn’t just a meal; it’s a testament to the joy of eating foods that feel good for the body and spirit.

So let’s open our pantries and refrigerators, gather our ingredients, and take pleasure in crafting a salad that’s as easy to make as it is rewarding to eat—a perfect choice for any day, any mood, and any table.

Chickpea Tuna Salad Recipe

10 Minute Chickpea Tuna Salad - Dishing Out Health

Chickpea Tuna Salad

Chickpea Tuna Salad is a harmonious blend of hearty chickpeas and flaky tuna, complemented by the crunch of fresh vegetables and the zest of dressing. This dish strikes a balance between nutrition and flavor, offering a satisfying yet light meal option. It's versatile, allowing for various herbs and additional ingredients to tailor the taste to personal preferences.
Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine American
Servings 4 people
Calories 432 kcal


  • 1 big bowl


  • 2 15 oz. Can chickpeas, drained & rinsed
  • 1/3 cup finely minced dill pickles
  • ½ cup minced celery about 2 large or 4 small stalks
  • 1/3 cup finely minced parsley
  • 2 tablespoons minced dill
  • 4 scallions finely minced
  • 1/3 cup vegan mayo I like organic [url href=”” target=”_blank” title=”vegenaise”]vegenaise[/url] brand
  • 2 tsp stone ground or dijon mustard
  • ½ tsp garlic powder
  • 1 tablespoon reduced-sodium tamari gluten-free soy sauce


  • Drain and rinse the chickpeas and put in a big bowl. With clean hands or with a potato masher, smoosh (yes, that’s the technical term) the chickpeas until they are a paste but making sure to leave a few whole ones for consistency.
  • Separately, mince the pickles and celery either by hand or in your food processor and measure out. Add to bowl with chickpeas.
  • Mince the parsley, dill and scallions next and add to bowl. Then add the mayo, mustard, garlic powder and tamari.
  • Mix it all up and that’s it. You’re done. You can wrap it up in a blanched collard green, throw it on top of a salad, or eat it as a sandwich – however you like it. And feel free to add avocado, tomatoes, sprouts or anything else.


Keyword chickpeas

Cooking Tips

Chickpea Tuna Salad –

Preparing a Chickpea Tuna Salad is an exercise in the art of balance, a culinary act that’s as nourishing for the body as it is soothing for the soul. The key to this dish lies in the quality of its components—the creamy chickpeas, flaky tuna, and crisp vegetables all play pivotal roles.

I’ve found that using chickpeas cooked from scratch can enhance the texture and flavor, though canned ones can be just as delightful when time is short. Draining the tuna well ensures that each forkful is perfectly seasoned without being overwhelmed by oil or brine.

Freshness in your vegetables is paramount; they bring a brightness that can uplift the entire dish. A squeeze of lemon juice or a dash of vinegar adds a zesty note that cuts through the richness, while a sprinkle of fresh herbs like parsley or dill can transform the salad with their vibrant color and aroma.

There’s a personal satisfaction in tweaking the recipe to your taste, perhaps adding a pinch of chili flakes for warmth or a handful of olives for a briny contrast. Each choice is a brushstroke in this edible canvas, culminating in a dish that’s as pleasing to the palate as it is to the eye—a true celebration of simple, yet profound flavors.

Serving suggestion

Mediterranean Tuna Chickpea Salad (Quick & Easy!)

Serving Chickpea Tuna Salad is an act of simplicity and nourishment, a reflection of a desire for balance in both flavor and life. I find a quiet joy in arranging this rustic dish, its medley of textures and colors coming together in a harmonious display. A sprinkle of fresh herbs or a few capers can add a final flourish, enhancing the salad’s vibrant character.

I prefer to serve it chilled, allowing the flavors to meld and deepen, creating a refreshing and satisfying meal. Whether nestled atop a bed of greens, tucked into a pita pocket, or enjoyed as is, each forkful is a testament to mindful eating.

Offering this salad to others feels like sharing a piece of well-being, an invitation to savor a dish that’s as wholesome as it is delicious. It’s a gesture of care, a celebration of ingredients that are humble yet full of life—a true culinary embrace.

Top 5 FAQs about Chickpea Tuna Salad

Mediterranean Chickpea Tuna Salad - The Almond Eater

  • How can I make my Chickpea Tuna Salad more flavorful? To enhance the flavor, consider adding a mix of fresh herbs like parsley, dill, or chives. A squeeze of lemon juice or a dash of vinegar can brighten the taste, while spices such as black pepper, paprika, or a pinch of cayenne can add depth. Don’t forget to season with salt to taste.
  • What are some healthy alternatives to mayonnaise in Chickpea Tuna Salad? For a lighter version, you can use Greek yogurt, avocado, or hummus as a creamy base. These alternatives not only reduce the calorie count but also add nutritional value and can introduce new flavors to the salad.
  • Can Chickpea Tuna Salad be made vegan? Yes, to make a vegan version, simply omit the tuna or replace it with a plant-based alternative such as mashed chickpeas or a vegan tuna substitute made from soy, jackfruit, or other ingredients designed to mimic the texture and flavor of tuna.
  • How long does Chickpea Tuna Salad last in the fridge? When stored in an airtight container, Chickpea Tuna Salad can last for 3-5 days in the refrigerator. It’s important to keep it chilled and consume it within this time frame to ensure freshness and prevent spoilage.
  • Are there any creative serving suggestions for Chickpea Tuna Salad? Chickpea Tuna Salad is versatile and can be served in various ways: as a filling for sandwiches or wraps, atop a bed of mixed greens for a hearty salad, or scooped into avocado halves for a gluten-free option. You can also enjoy it as a dip with crackers or sliced veggies.

In conclusion, Chickpea Tuna Salad is a harmonious dish that embodies the art of simple, yet thoughtful cooking. It’s a celebration of ingredients that are both humble and nourishing, coming together to create a meal that is satisfying to the palate and beneficial for the body. The chickpeas provide a substantial base, their creamy texture complementing the flaky lightness of the tuna, while the crisp vegetables add a refreshing crunch that invigorates the senses.

This salad is more than just a collection of ingredients; it’s a versatile canvas for culinary expression, allowing for personal touches and adaptations to suit any taste or dietary preference. Whether enjoyed as a quick lunch, a light dinner, or a side dish, it offers a sense of well-being and contentment with every bite.

The ease with which it can be prepared makes it a reliable go-to for busy days, while its potential for variation keeps it exciting for the taste buds. Chickpea Tuna Salad stands as a testament to the beauty of simplicity in cooking, proving that a few quality components can come together to form a truly delightful and wholesome experience.


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