Mediterranean
Mediterranean Tuna Chickpea Salad
A no-cook tuna and chickpea salad with cucumber, olives, herbs, and lemon that works in bowls, wraps, or scooped over greens.
This is a pantry lunch that still feels fresh.
Chickpeas add substance, tuna brings protein, and the cucumber, herbs, lemon, and olives keep each bite bright instead of heavy.
The trick is to season the chickpeas directly before folding in the tuna.
A short rest in lemon juice and olive oil helps them absorb flavor, which makes the salad taste intentional even though it comes together quickly.
Serve it over greens, tuck it into pita, or spoon it beside crackers and sliced vegetables.
It travels well, but add delicate greens only when you are ready to eat.
For another recipe in this seed collection, try Farro Salad with Roasted Squash and Feta or Creamy Cucumber Dill Salad.
Directions
- Add the chickpeas, olive oil, lemon juice, oregano, and 1/2 teaspoon salt to a large bowl.
- Mash a few chickpeas with a fork, then let the mixture stand for 5 minutes.
- Fold in the tuna, cucumber, tomatoes, olives, red onion, parsley, and black pepper.
- Taste and adjust with more lemon juice, salt, or olive oil.
- Serve chilled or at room temperature over greens, in pita, or with crackers.
Nutrition
Nutrition Information
Estimated per serving: 360 calories, 28 g protein, 34 g carbohydrates, 14 g fat. Values depend on tuna pack style.
Variations
Recipe Variations
- Add crumbled feta for a saltier bowl.
- Use white beans instead of chickpeas.
- Fold in chopped romaine just before serving.
Notes
- Oil-packed tuna gives a richer salad; water-packed tuna works if drained well.
- Rinse diced red onion under cold water for a milder flavor.
- The salad keeps for 2 days without greens mixed in.
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