Name: Healthy Tuna Garbanzo Bean Salad
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 2 tablespoons mayonnaise or plain Greek yogurt; 2 tablespoons extra-virgin olive oil; 1 tablespoon fresh lemon juice; 1 teaspoon Dijon mustard; ¼ teaspoon kosher salt and black pepper; Optional: a few splashes of hot sauce; 1 can chickpeas (15 oz), drained and rinsed; 1 can tuna in water (5 oz), drained; 3 tablespoons finely chopped celery; 2 tablespoons minced red onion; 2 tablespoons chopped fresh dill; 1 tablespoon chopped capers, green olives, or relish; Optional: arugula, whole-grain bread, crackers, or pita chips

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Short Description

A protein-packed, flavorful salad combining tuna and chickpeas tossed in a zesty lemon-Dijon dressing, brightened by fresh dill and capers or olives. Ideal over greens, in a wrap, or with whole-grain crackers.

Why You’ll Love This Recipe

High in lean protein and fiber from tuna and chickpeas
Creamy yet light—even with yogurt or olive oil instead of mayo
Herbaceous freshness from dill and tangy capers or olives
Versatile: serve on greens, as a sandwich filling, or dip with crackers

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 tablespoons mayonnaise or plain Greek yogurt
2 tablespoons extra‑virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
¼ teaspoon kosher salt and black pepper
A few splashes of hot sauce (such as Tabasco or Cholula) — optional
1 can chickpeas (15 oz), drained and rinsed
1 can tuna packed in water, drained (5 oz)
3 tablespoons finely chopped celery
2 tablespoons minced red onion
2 tablespoons finely chopped fresh dill
1 tablespoon roughly chopped capers, green olives, or relish
Optional serving: arugula, whole‑grain bread, crackers, or pita chips

Directions

Prepare the Dressing
In a small bowl, whisk together mayonnaise (or Greek yogurt), olive oil, lemon juice, Dijon mustard, salt, pepper, and optional hot sauce until smooth and emulsified.
Prepare the Chickpeas
Drain and rinse chickpeas thoroughly, then pat dry. Optionally peel away any loose chickpea skins. Transfer chickpeas to a medium mixing bowl and — if desired — mash a portion with a fork to improve binding.
Combine Ingredients
Add drained tuna, chopped celery, minced red onion, chopped dill, and capers (or olives) into the chickpea bowl. Pour the dressing over top and gently stir until all ingredients are well coated.
Serve Your Salad
Choose your favorite presentation:
- Scoop onto a bed of arugula and drizzle with olive oil
- Spread between slices of whole‑grain bread for a satisfying sandwich
- Serve with whole‑grain crackers or pita chips as a hearty snack

Servings And Timing

Makes: Approximately 2–3 servings, depending on portion
Prep Time: ~10 minutes
Total Time: ~10 minutes

Variations

Replace dill with chopped parsley or chives for different herbal notes
Swap tuna with cooked salmon, shredded chicken, or flaked tofu
Substitute capers with chopped roasted red peppers, sun‑dried tomatoes, or olives for tangy alternatives
Mix in chopped cucumber or bell peppers for extra crunch
Use Greek yogurt instead of mayo for a lighter, tangier version

Storage/Reheating

To Store: Refrigerate in an airtight container for up to 2 days.
To Serve Later: Fluff gently and taste—add a little lemon or olive oil if it seems dry.
Reheating Not Necessary: Serve chilled or at room temperature for best texture and flavor.

FAQs

What’s the best base: mayo or Greek yogurt?

Both work well. Mayo makes it richer, while Greek yogurt lightens the dish with tang.

Do I need to peel chickpeas?

No—it’s optional. Removing skins can improve texture, but it’s not required.

How spicy is the salad with hot sauce added?

Just a gentle hint of heat if using only a few drops. Adjust to taste.

Can I make this vegetarian or vegan?

Yes—substitute tuna with mashed white beans or chickpea “tuna,” and use vegan mayo.

Is this salad gluten‑free?

Yes—when served with gluten-free bread or crackers, the salad itself is naturally gluten-free.

How do I prevent the salad from becoming watery?

Drain and dry chickpeas well, and store separately if packing ahead—assemble just before serving.

Can I double the recipe?

Absolutely—just scale ingredients evenly and store in a larger airtight container.

How long does it keep?

Best consumed within 48 hours; the dressing may absorb into ingredients after that.

Can I add additional protein?

Yes—extra tuna, canned salmon, grilled chicken, or beans enhance protein content.

How can I customize flavors?

Add caper or olive brine, lemon zest, or a pinch of smoked paprika for extra depth.

Conclusion

This Healthy Tuna Garbanzo Bean Salad is a deliciously balanced, protein-rich dish that comes together in minutes and adapts easily to your taste. With creamy dressing, fresh herbs, and satisfying textures, it brightens salads, sandwiches, or snack platters—making it a truly versatile meal option.

Maggie

Healthy Tuna Garbanzo Bean Salad