This Healthy Chickpea Tuna Salad is a tasty mix of mashed chickpeas, crunchy veggies, and a hint of lemon. It’s light, filling, and super easy to whip up!
Anyone else think salad can be fun? I love how colorful it looks, and it’s perfect for lunch or dinner. Plus, it’s a great way to sneak in some protein without the fishy taste! 🥗
Making this salad is a breeze! Just mash, chop, and mix. I enjoy it with whole grain crackers or on a bed of greens. Perfect for a quick, nutritious meal that feels indulgent!
Key Ingredients & Substitutions
Chickpeas: These are the star of the salad! They’re packed with protein and fiber. If you’re in a pinch, you can substitute black beans or white beans for a different flavor.
Tuna: Opt for canned tuna packed in water for a lighter choice. You could swap it for canned salmon or even tofu for a vegetarian version.
Greek Yogurt or Mayonnaise: Greek yogurt adds creaminess and extra protein. If you’re avoiding dairy, use vegan mayo or a thick avocado mash instead.
Fresh Dill: Fresh dill brings a bright flavor to the salad. If you don’t have it, dried dill works too. I find that using about a third of dried dill gives good flavor.
How Do I Mash Chickpeas Without Overdoing It?
Mashing chickpeas can be a bit tricky. You want some whole while mashing others for texture. Here’s how to get it right:
- Use a fork to gently mash chickpeas in the bowl—don’t go too hard; a few mashes will do.
- Leave about half of the chickpeas whole to keep the salad crunchy.
- For smoother texture, you can also use a potato masher, but be gentle!
This technique keeps your salad interesting with a variety of textures without turning it into a paste.
How to Make Healthy Chickpea Tuna Salad
Ingredients You’ll Need:
- 1 can chickpeas, drained and rinsed (15 oz)
- 1 can tuna, drained (5 oz)
- 1/4 cup celery, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Greek yogurt or mayonnaise
- 1 tbsp Dijon mustard
- 2 tbsp fresh dill, chopped (or 1 tsp dried dill)
- 1 tbsp lemon juice
- Salt and pepper to taste
How Much Time Will You Need?
This healthy chickpea tuna salad takes around 15 minutes to prepare. If you prefer to let it chill, you can do that for about 30 minutes. Overall, you’re looking at about 45 minutes including chilling time for the best flavor!
Step-by-Step Instructions:
1. Combine Chickpeas and Tuna:
Start by opening the cans of chickpeas and tuna. Drain and rinse the chickpeas well. In a large bowl, combine the chickpeas and drained tuna. Use a fork to lightly mash the chickpeas a bit, but don’t mash them completely—it’s nice to leave some whole for a bit of texture!
2. Add Fresh Vegetables:
Next, add the diced celery and finely chopped red onion into the bowl with the chickpeas and tuna. Give it a good mix so everything is evenly combined.
3. Make the Dressing:
In a small separate bowl, whisk together your choice of Greek yogurt or mayonnaise, Dijon mustard, freshly chopped dill (or dried dill), lemon juice, salt, and pepper. Keep mixing until the dressing is smooth and creamy.
4. Combine Mixtures:
Now it’s time to pour your delicious dressing over the chickpea and tuna mixture. Stir gently until everything is well coated in that yummy dressing.
5. Taste and Chill:
Take a moment to taste your salad and adjust the seasoning with more salt and pepper if needed. If you have time, cover the salad and pop it in the fridge for at least 30 minutes. Chilling helps the flavors blend beautifully!
6. Serve and Enjoy:
When you’re ready to eat, you can serve this salad on its own, on a lovely bed of greens, or even in a sandwich or wrap. Dive in and enjoy your tasty, healthy chickpea tuna salad!
Can I Substitute Canned Tuna for Another Protein?
Absolutely! If you’re looking for a vegetarian option, you can substitute the tuna with an additional can of chickpeas or use cooked shredded chicken or turkey if you prefer a different protein. Just make sure any substitutes are properly drained and flaked, if necessary.
How Long Can I Store Leftover Chickpea Tuna Salad?
Leftover chickpea tuna salad can be stored in an airtight container in the fridge for up to 3 days. For best flavor and texture, enjoy it cold within that timeframe!
Can I Use Other Herbs Instead of Dill?
Yes, you can use other herbs based on your preference! Fresh parsley, cilantro, or chives can be great substitutes. Just keep in mind that different herbs will change the flavor profile slightly, so pick what you enjoy most!
How Can I Make This Salad Vegan?
To make this salad vegan, simply replace the tuna with mashed avocado or extra chickpeas, and swap the Greek yogurt or mayonnaise for a vegan alternative, such as cashew cream or tofu-based mayo. This keeps all the delicious flavors while fitting a vegan diet!
