Dense Chickpea Tuna Salad (Printable Version)

A protein-packed blend of chickpeas, tuna, fresh parsley, and zesty lemon dressing for a flavorful meal.

# Ingredient List:

→ Proteins

01 - 1 (5 oz) can quality tuna in olive oil, drained
02 - 1 (15 oz) can 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 tbsp extra-virgin olive oil
07 - 1 tbsp fresh lemon juice
08 - 1 tsp Dijon mustard
09 - 1/2 tsp sea salt, or to taste
10 - 1/4 tsp freshly ground black pepper
11 - 1/4 tsp smoked paprika (optional)

→ Garnish

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

# Directions:

01 - In a large bowl, mix the chickpeas, drained tuna, finely diced red onion, halved cherry tomatoes, and chopped parsley until evenly distributed.
02 - In a small bowl, whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, sea salt, black pepper, and smoked paprika until smooth and emulsified.
03 - Pour the dressing over the salad mixture and gently toss to ensure all components are thoroughly coated.
04 - Taste the salad and modify seasoning as needed. Sprinkle with lemon zest and extra fresh parsley before serving.
05 - Serve immediately or refrigerate for up to 30 minutes to allow flavors to meld.

# Expert Advice:

01 -
  • Two cans become a complete meal in under 10 minutes, no cooking required.
  • The chickpeas make it hearty enough for lunch or dinner, while the tuna adds that savory depth.
  • It's naturally gluten-free, dairy-free, and packed with protein to keep you satisfied for hours.
02 -
  • The quality of your tuna matters more than anything else; splurge on the good stuff packed in olive oil, and the whole salad tastes better.
  • Don't skip draining and rinsing the chickpeas thoroughly, or you'll end up with a dressing that's cloudy and bitter instead of bright.
03 -
  • Substitute red onion with shallot or green onion if you want something gentler, but know that red onion's sharpness is what keeps this salad from tasting one-note.
  • Always taste and adjust seasoning before serving; a pinch more salt or squeeze more lemon can transform something good into something you'll crave again.
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