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Healthy Tuna Garbanzo Bean Salad Recipe

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5 from 107 reviews

A healthy and flavorful tuna garbanzo bean salad combining protein-rich tuna and chickpeas with a tangy homemade dressing. Perfect as a light meal or snack, this salad features fresh dill, crisp celery, and a zesty dressing made from olive oil, lemon juice, and a touch of Dijon mustard. Easy to prepare and versatile for sandwiches, wraps, or served on greens.

Ingredients

For the Dressing:

  • 1/4 tsp black pepper (freshly ground preferred for more flavor)
  • 2 tbsp mayonnaise (Hellmann’s preferred)
  • A few dashes hot sauce (optional, to taste)
  • 2 tbsp olive oil
  • 1 tsp Dijon mustard
  • 1 tbsp fresh lemon juice
  • 1/4 tsp kosher salt

For the Salad:

  • 1 tbsp capers (drained)
  • 1 can tuna (packed in water, drained well)
  • 2 tbsp fresh dill (finely chopped)
  • 1 can chickpeas (rinsed and drained)
  • 2 tbsp minced red onion
  • 3 tbsp celery (finely chopped)

Instructions

  1. Prepare the Dressing: In a small bowl, combine mayonnaise, olive oil, lemon juice, Dijon mustard, kosher salt, black pepper, and hot sauce if using. Whisk thoroughly until the ingredients emulsify into a smooth, flavorful dressing.
  2. Prepare the Chickpeas: Drain and rinse the chickpeas thoroughly, then pat them dry with a kitchen towel. Optionally peel any loose skins off the chickpeas. Transfer them to a medium bowl and mash some of the chickpeas lightly with a fork to help bind the salad while maintaining some texture.
  3. Combine Ingredients: Add the drained tuna, chopped celery, minced red onion, drained capers, and chopped fresh dill to the bowl with the chickpeas. Pour the prepared dressing over all the ingredients, then gently stir until everything is evenly coated with the dressing and well combined.
  4. Serve Your Chickpea and Tuna Salad: Serve the salad as desired—inside a sandwich or wrap, atop a bed of arugula or other greens, or alongside your favorite crackers for a satisfying and nutritious meal.

Notes

  • Peeling chickpeas is optional but can improve texture and digestibility.
  • You can adjust the amount of hot sauce to your taste preference or omit it for a milder flavor.
  • This salad can be made ahead and refrigerated for up to 2 days for flavors to meld.
  • For a lower-fat version, substitute mayonnaise with Greek yogurt.
  • Serve chilled for best freshness and flavor.

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