Description
This Healthy Tuna Garbanzo Bean Salad combines protein-rich tuna and creamy chickpeas with a zesty homemade dressing. It’s a quick, nutritious, and versatile meal perfect for sandwiches, wraps, or a fresh salad topping.
Ingredients
Scale
Dressing
- 1/4 tsp black pepper (freshly ground preferred)
- 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
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
- Prepare the Dressing: In a small bowl, whisk together mayonnaise, olive oil, lemon juice, Dijon mustard, salt, pepper, and hot sauce until smooth and well combined to create a flavorful dressing.
- Prepare the Chickpeas: Drain and rinse the chickpeas thoroughly, then pat them dry with a clean towel. Optionally, peel off any loose skins and mash some chickpeas with a fork to improve binding, according to your preference. Transfer to a medium bowl.
- Combine Ingredients: Add tuna, celery, minced red onion, capers, and fresh dill to the chickpeas. Pour the dressing over the mixture and gently stir until all ingredients are evenly mixed and coated with the dressing.
- Serve Your Chickpea and Tuna Salad: Serve the salad inside a sandwich or wrap, on a bed of arugula, or with your favorite crackers. Enjoy the fresh flavors and textures!
Notes
- Use freshly ground black pepper for maximum flavor in the dressing.
- Draining and rinsing chickpeas well prevents excess moisture in the salad.
- Mashing some chickpeas is optional but helps the salad stick together better.
- Adjust hot sauce quantity to your preferred level of spiciness or omit if you prefer milder flavors.
- Substitute capers with chopped olives if desired for a different briny flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 2 g
- Sodium: 400 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 22 g
- Cholesterol: 35 mg
