Ingredients
Scale
Salad Base
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 can (5 oz) tuna in water or oil, drained
- ½ red onion, finely chopped
- 1 small cucumber, diced
- 1 medium red bell pepper, diced
- ¼ cup chopped fresh parsley
- ¼ cup chopped green onions or chives
- 2 tablespoons capers or chopped pickles (optional)
Dressing
- 3 tablespoons olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ½ teaspoon ground cumin (optional for depth of flavor)
- Salt and black pepper to taste
Optional Add-Ins
- 1 avocado, diced
- ¼ cup crumbled feta cheese or dairy-free alternative
- 1 teaspoon za’atar or sumac for added flavor
- Handful of arugula or spinach leaves
Instructions
1. Prepare the Vegetables
- Chop red onion, cucumber, bell pepper, green onions, and parsley.
- Place all vegetables in a large mixing bowl.
2. Add the Chickpeas and Tuna
- Add rinsed chickpeas and drained tuna to the bowl with vegetables.
- Flake the tuna with a fork and gently toss everything together.
3. Mix the Dressing
- In a small bowl, whisk together olive oil, lemon juice, mustard, garlic powder, cumin, salt, and pepper.
- Taste and adjust seasoning if needed.
4. Combine and Toss
- Pour the dressing over the salad and mix well to ensure everything is evenly coated.
- Let it sit for 5–10 minutes to allow the flavors to meld.
5. Add Optional Ingredients
- Gently fold in diced avocado or sprinkle feta cheese if using.
- Add greens if you’d like more texture and volume.
6. Serve and Enjoy
- Serve immediately or refrigerate for an hour to chill and intensify the flavors.
- Enjoy as a salad, in wraps, on toast, or as a side dish.
- Prep Time: 15 minutes
- Cook Time: None
Nutrition
- Serving Size: 1½ cups per serving
- Calories: 290
- Sugar: 3g
- Fat: 14g
- Carbohydrates: 22g
- Fiber: 7g
- Protein: 18g