Dense Chickpea Tuna Salad (Print View)

Protein-rich salad blending chickpeas, tuna, cherry tomatoes, and fresh parsley in a vibrant dressing.

# Components:

→ Proteins

01 - 1 (5 oz) can premium tuna packed in olive oil, drained
02 - 1 (15 oz) can chickpeas, drained and rinsed

→ Vegetables & Aromatics

03 - 1/4 small red onion, finely diced
04 - 1/2 cup cherry tomatoes, halved
05 - 1/4 cup fresh parsley, chopped

→ Dressing

06 - 3 tablespoons extra-virgin olive oil
07 - 1 tablespoon fresh lemon juice
08 - 1 teaspoon Dijon mustard
09 - 1/2 teaspoon sea salt, or to taste
10 - 1/4 teaspoon freshly ground black pepper
11 - 1/4 teaspoon smoked paprika (optional)

→ Garnish

12 - Zest of 1/2 lemon
13 - Additional fresh parsley, for garnish

# Directions:

01 - In a large mixing bowl, combine the chickpeas, drained tuna, finely diced red onion, halved cherry tomatoes, and chopped parsley.
02 - Whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, sea salt, black pepper, and smoked paprika in a small bowl until fully emulsified.
03 - Pour the dressing over the combined ingredients and gently toss to ensure an even coating throughout.
04 - Taste and adjust seasoning if necessary. Sprinkle lemon zest and additional parsley atop for enhanced brightness before serving.
05 - Serve immediately, or refrigerate for 30 minutes to allow flavors to meld for a more integrated taste.

# Expert Advice:

01 -
  • It's ready in 10 minutes, which means dinner can happen on even your most chaotic nights.
  • Two types of protein keep you satisfied for hours without feeling heavy or complicated.
  • The bright lemon and mustard wake up every bite, making something simple taste genuinely interesting.
02 -
  • Don't skip rinsing the chickpeas—the starchy liquid tastes tinny and mutes all the brightness you're building.
  • The dressing sits better if you taste as you go; what seemed perfectly seasoned cold tastes different than what you tasted from the spoon.
03 -
  • Let the dressing sit in the bowl for a minute after whisking—it gets creamier and more cohesive as it emulsifies.
  • Save the parsley stems for stock or tea; nothing goes to waste, and it feels good to cook that way.
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