Dense Chickpea Tuna Salad (Printer View)

Protein-rich salad with chickpeas, tuna, red onion, cherry tomatoes, and fresh herbs in a bright dressing.

# What you'll need:

→ Proteins

01 - 1 can (5 oz) quality tuna in olive oil, drained
02 - 1 can (15 oz) chickpeas, drained and rinsed

→ Vegetables & Aromatics

03 - 1/4 small red onion, finely diced
04 - 1/2 cup cherry tomatoes, halved
05 - 1/4 cup fresh parsley, chopped

→ Dressing

06 - 3 tablespoons extra-virgin olive oil
07 - 1 tablespoon fresh lemon juice
08 - 1 teaspoon Dijon mustard
09 - 1/2 teaspoon sea salt, or to taste
10 - 1/4 teaspoon freshly ground black pepper
11 - 1/4 teaspoon smoked paprika (optional)

→ Garnish

12 - Zest of 1/2 lemon
13 - Additional parsley, for serving

# Method:

01 - In a large bowl, mix chickpeas, drained tuna, red onion, cherry tomatoes, and chopped parsley.
02 - Whisk extra-virgin olive oil, lemon juice, Dijon mustard, sea salt, black pepper, and smoked paprika in a small bowl until emulsified.
03 - Pour dressing over salad and toss gently to ensure even coating.
04 - Taste and adjust seasoning as needed. Sprinkle lemon zest and additional parsley on top before serving.
05 - Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

# Expert Advice:

01 -
  • It comes together in ten minutes flat, perfect for when hunger strikes and you have zero patience for a long cook time.
  • The protein count keeps you satisfied for hours, no afternoon slump in sight.
  • It tastes even better the next day as the flavors get acquainted in the fridge.
02 -
  • Draining the tuna is personal preference; if you keep some of the oil, you'll have a creamier salad but less textural contrast.
  • Taste the dressing before it meets the salad so you can adjust seasoning without having to remix everything later.
03 -
  • The quality of your olive oil and lemon matters more than people admit; use ones you'd actually drink a small glass of by themselves.
  • If your dressing breaks or looks separated, whisk in a teaspoon of water and it'll come back together.
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