Description
This Healthy Tuna Garbanzo Bean Salad combines protein-rich tuna with creamy chickpeas, fresh dill, and a tangy homemade dressing for a quick, nutritious, and flavorful meal perfect for sandwiches, wraps, or a light lunch.
Ingredients
Scale
Dressing
- 1/4 tsp black pepper (freshly ground preferred for more flavor)
- 2 tbsp mayonnaise (Hellmann’s preferred)
- A few dashes hot sauce (optional, to taste)
- 2 tbsp olive oil
- 1 tsp dijon mustard
- 1 tbsp fresh lemon juice
- 1/4 tsp kosher salt
Salad
- 1 tbsp capers (drained)
- 1 can tuna (packed in water, drained well)
- 2 tbsp fresh dill (finely chopped)
- 1 can chickpeas (rinsed and drained)
- 2 tbsp minced red onion
- 3 tbsp celery (finely chopped)
Instructions
- Prepare the Dressing: In a small bowl, combine mayonnaise, olive oil, lemon juice, Dijon mustard, salt, black pepper, and hot sauce if using. Whisk until the mixture is smooth and well integrated to create a flavorful dressing.
- Prepare the Chickpeas: Drain and rinse the chickpeas thoroughly, then pat dry with a kitchen towel. Optionally, peel any loose skins from the chickpeas. Transfer them to a medium bowl and mash some chickpeas partially with a fork if desired to improve binding in the salad.
- Combine Ingredients: Add the drained tuna, chopped celery, minced red onion, capers, and fresh dill to the bowl with the chickpeas. Pour the prepared dressing over the mixture and stir gently until all ingredients are evenly coated and combined.
- Serve Your Chickpea and Tuna Salad: Serve this salad in sandwiches, wraps, on a bed of arugula, or with your favorite crackers for a delicious, versatile meal.
Notes
- For a lighter version, substitute mayonnaise with Greek yogurt.
- Use fresh lemon juice for the best flavor over bottled lemon juice.
- Peeling chickpeas is optional but can improve salad texture and digestion.
- Add extra hot sauce if you prefer a spicier salad.
- The salad can be refrigerated for up to 2 days, but is best enjoyed fresh.
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 5 g
- Protein: 20 g
- Cholesterol: 30 mg
