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Healthy Tuna Garbanzo Bean Salad Recipe

Healthy Tuna Garbanzo Bean Salad Recipe
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★★★★★

5.2 from 11 reviews

A healthy and protein-packed Tuna Garbanzo Bean Salad that combines creamy dressing with fresh herbs and tangy capers, perfect for a nutritious lunch or light dinner.

Ingredients

Scale

Dressing

  • 2 tablespoons mayonnaise or plain Greek yogurt
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon kosher salt and black pepper
  • A few splashes of hot sauce (like Tabasco or Cholula) (optional)

Salad

  • 1 can chickpeas (15 oz), drained and rinsed
  • 1 can tuna packed in water, drained (5 oz)
  • 3 tablespoons finely chopped celery
  • 2 tablespoons minced red onion
  • 2 tablespoons finely chopped fresh dill
  • 1 tablespoon roughly chopped capers, green olives, or relish

To Serve

  • Arugula leaves for serving (optional)
  • Whole-grain bread or crackers/pita chips (optional)

Instructions

  1. Prepare the Dressing: In a small bowl, whisk together mayonnaise (or Greek yogurt), olive oil, lemon juice, Dijon mustard, salt, pepper, and hot sauce if using until the dressing is smooth and well combined.
  2. Prepare the Chickpeas: Drain and rinse the chickpeas thoroughly, pat dry with a kitchen towel. Optionally, peel any loose skins from the chickpeas. Transfer to a medium bowl and mash some of the chickpeas lightly with a fork if you prefer a creamier texture that helps the salad bind better.
  3. Combine Ingredients: Add the drained tuna, chopped celery, red onion, capers (or olives), and fresh dill to the chickpeas. Pour the dressing over the mixture and gently toss everything until the ingredients are evenly coated with the dressing.
  4. Serve Your Chickpea and Tuna Salad: Serve the salad over a bed of arugula drizzled with olive oil, use it as a filling for a sandwich or wrap using whole-grain bread, or pair it with whole-grain crackers or pita chips for a delightful meal.

Notes

  • Using plain Greek yogurt instead of mayonnaise reduces fat and calories while adding extra protein.
  • Peeling chickpeas is optional but can improve texture for a smoother salad.
  • Adjust hot sauce amount to suit your spice tolerance or omit entirely for a milder flavor.
  • This salad is best served fresh but can be refrigerated for up to 2 days.
  • For a gluten-free option, serve with gluten-free bread or crackers.

Nutrition

Keywords: Tuna salad, garbanzo bean salad, healthy tuna salad, chickpea salad, Mediterranean salad, low fat lunch

Find it online: https://platedbyemma.com/healthy-tuna-garbanzo-bean-salad-recipe/