Description
How to make protein-packed tuna garbanzo chickpea salad with crispy vegetables and creamy dressing that satisfies every craving in just 15 minutes.
Ingredients
Scale
Protein Base
- 2 cans (5 oz each) tuna in water, drained
- 1 can (15 oz) garbanzo chickpeas, drained and rinsed
- 3 hard-boiled eggs, chopped
Fresh Vegetables
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely diced
- 1/4 cup fresh parsley, chopped
- 2 celery stalks, diced
Creamy Dressing
- 1/3 cup Greek yogurt
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
Seasonings
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Prep Proteins: Drain tuna completely and flake into bite-sized pieces. Rinse chickpeas thoroughly under cold water until water runs clear, then pat dry with paper towels.
- Chop Vegetables: Dice cucumber and celery into small, uniform pieces. Halve cherry tomatoes and finely dice red onion. Chop parsley and hard-boiled eggs into bite-sized chunks.
- Make Dressing: Whisk together Greek yogurt, olive oil, lemon juice, Dijon mustard, and minced garlic until smooth and creamy. Season with oregano, salt, and pepper.
- Combine Base: In large bowl, gently combine flaked tuna, chickpeas, and chopped eggs. Mix carefully to keep tuna pieces intact while distributing everything evenly throughout.
- Add Vegetables: Fold in cucumber, tomatoes, celery, red onion, and parsley. Mix gently to maintain the crispy texture of vegetables while incorporating all ingredients thoroughly.
- Dress Salad: Pour dressing over salad and fold gently until everything is well-coated. Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.
- Chill Serve: Refrigerate for at least 30 minutes to let flavors meld together beautifully. Serve chilled over greens, in pita pockets, or enjoy on its own.
Notes
- Drain all canned ingredients thoroughly to prevent watery salad; pat chickpeas dry with paper towels.
- Salad tastes best after chilling for at least 30 minutes to allow flavors to meld together.
- Substitute Greek yogurt with mashed avocado or tahini for dairy-free version.
- Add dressing gradually and taste as you go to avoid over-dressing the salad.
- Store in airtight container in refrigerator for up to 3 days for best quality.
- Lightly mash half the chickpeas for better texture and improved dressing distribution throughout.
Allergy Information: Eggs, Fish
Nutrition
- Calories: 285 calories
- Fat: 12g
- Carbohydrates: 22g
- Protein: 24g