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Growing up, my lunch options were pretty limited – usually a sandwich or plain salad. That’s until my aunt introduced me to this tuna garbanzo bean salad at a family picnic. I couldn’t believe I’d never thought to mix these two protein-packed ingredients before.
Like many good recipes, this one came from a need to use up pantry staples. One day, my aunt had some leftover tuna and an open can of garbanzo beans, and she decided to throw them together. What started as a quick kitchen experiment turned into our family’s go-to lunch option, especially on busy weekdays when we need something filling that doesn’t require cooking.
Ingredient Substitutions
For the mayonnaise or Greek yogurt, a mashed avocado can serve as a creamy, dairy-free alternative. This substitution adds healthy fats and maintains the salad’s texture. Adjust the quantity to taste, starting with about 3 tablespoons of mashed avocado.
Canned tuna can be replaced with canned salmon or cooked, flaked white fish for those seeking variety or different nutritional profiles. Use an equal amount of the substitute fish. For a plant-based option, consider using crumbled, seasoned tempeh or extra firm tofu, though this will significantly alter the flavor profile.
Chickpeas can be swapped with white beans like cannellini or navy beans for a similar texture and nutritional value. Use the same amount as called for in the original recipe. This substitution works well for those who prefer a different bean variety or have trouble digesting chickpeas.
| Preparation Time | 10-15 minutes |
| Cooking Time | 0-5 minutes |
| Total Time | 10-20 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 550-650
- Protein: 40-50 g
- Fat: 30-35 g
- Carbohydrates: 40-45 g
Ingredients
- 2 tablespoons mayonnaise or plain greek yogurt
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon dijon mustard
- 1/4 teaspoon kosher salt and black pepper
- A few splashes of hot sauce (like tabasco or cholula) (optional)
- 1 can chickpeas (15 oz)
- 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
- Serve on arugula with some olive oil, on whole-grain bread for a sandwich, or pair with whole-grain crackers or pita chips.
Step 1: Prepare the Dressing
In a small bowl, combine mayonnaise, olive oil, lemon juice, Dijon mustard, salt, pepper, and hot sauce (if using).
Whisk these ingredients together until well combined to create a smooth and flavorful dressing.
Step 2: Prepare the Chickpeas
Drain and rinse the chickpeas thoroughly.
Pat them dry with a clean kitchen towel.
If you prefer, you can peel and discard any loose skins from the chickpeas.
Once prepared, transfer the chickpeas to a medium bowl.
Optionally, mash some of the chickpeas using a fork to help the salad bind together better, according to your preference.
Step 3: Combine Ingredients
Add tuna, celery, onion, capers (or olives), and fresh dill to the bowl with the chickpeas.
Pour the prepared dressing over the ingredients.
Stir everything together gently until all the components are well mixed and coated in the dressing.
Step 4: Serve Your Chickpea and Tuna Salad
Serve this delicious salad in your choice of presentation: inside a sandwich or wrap, atop a bed of arugula, or paired with your favorite crackers.
Enjoy the diverse flavors and textures of this versatile meal!
