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Tuna & Chickpea Protein Salad - Simple, Satisfying, and Ready in Minutes

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cans (5–6 oz each) tuna, drained well (water-packed or olive oil-packed)
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 small red onion, finely diced (about 1/3 cup)
  • 2 stalks celery, finely chopped
  • 1 small cucumber, diced (peel if thick-skinned)
  • 1 red bell pepper, diced
  • 1/4 cup fresh parsley, chopped (or 2 tablespoons dill)
  • Zest of 1 lemon and juice of 1–2 lemons (about 3–4 tablespoons)
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon Dijon mustard (optional for tang)
  • 1/2 teaspoon ground cumin (optional, adds warmth)
  • 1/4 teaspoon crushed red pepper (optional, for heat)
  • Salt and black pepper to taste
  • Optional add-ins: 1/3 cup crumbled feta, 1 avocado (diced), 1/4 cup capers, or 1/4 cup chopped olives

Method
 

  1. Prep the base: Drain the tuna thoroughly. Rinse the chickpeas and pat them dry. Add both to a large mixing bowl and flake the tuna with a fork.
  2. Chop the crunch: Add red onion, celery, cucumber, and red bell pepper. Sprinkle in the parsley and lemon zest.
  3. Make the dressing: In a small bowl, whisk lemon juice, olive oil, Dijon, cumin, and crushed red pepper. Season with salt and black pepper.
  4. Toss to combine: Pour the dressing over the salad and gently fold until everything is coated. Taste and adjust lemon, salt, and pepper.
  5. Add extras if using: Fold in feta, avocado, capers, or olives. If using avocado, add just before serving.
  6. Rest and serve: Let the salad sit for 10 minutes so flavors meld. Serve over greens, stuffed in a pita, or alongside cooked grains.