Chickpea Tuna Salad

Why You’ll Love This Recipe

This Chickpea Tuna Salad offers a delightful combination of textures and flavors. The chickpeas provide a creamy base, while the tuna adds protein and heartiness. The fresh veggies, including cherry tomatoes and cucumber, add crunch and freshness, while the tangy lemon juice and capers bring brightness. With a drizzle of olive oil and a sprinkle of feta, this salad is both satisfying and light, making it an ideal choice for a healthy meal or a quick snack.

Ingredients

• 2 tablespoons lemon juice
• 1 tablespoon nonpareil capers, rinsed and chopped
• 1 tablespoon finely chopped shallot
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 1 (15 ounce) can no-salt-added chickpeas, rinsed
• 1 (6.7 ounce) jar oil-packed tuna, drained
• 1 cup halved cherry tomatoes
• 1 cup thinly sliced English cucumber
• ½ cup crumbled feta cheese
• 2 tablespoons chopped fresh dill
• 3 tablespoons extra-virgin olive oil
• 3 cups baby spinach

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

Directions

1. Prepare the dressing: In a small bowl, whisk together the lemon juice, capers, chopped shallot, salt, and pepper. Stir in the extra-virgin olive oil until well combined.
2. Combine the salad: In a large bowl, add the chickpeas, tuna, cherry tomatoes, cucumber, feta cheese, and fresh dill. Gently toss to combine.
3. Add spinach: Add the baby spinach to the salad and drizzle with the prepared dressing. Toss gently to coat everything evenly with the dressing.
4. Serve: Serve immediately, or chill in the refrigerator for 15-30 minutes for a slightly cooler, more refreshing taste.

Servings and Timing

This recipe serves 4 people.

• Prep time: 10 minutes
• Total time: 10 minutes

Variations

• Add more veggies: You can add additional veggies like red onion, bell peppers, or avocado for more flavor and texture.
• Use different cheese: If you prefer, you can substitute feta with goat cheese, ricotta, or a dairy-free cheese for a different flavor profile.
• Make it spicy: Add some red pepper flakes, jalapeños, or a bit of hot sauce to give the salad an extra kick.
• Swap the greens: You can use arugula, mixed greens, or kale instead of spinach for a change.

Storage/Reheating

• Storage: This salad can be stored in an airtight container in the refrigerator for up to 2-3 days.
• Reheating: While this salad is best served cold, you can also enjoy it at room temperature. If you store it in the fridge, give it a quick toss before serving.

FAQs

1. Can I use canned tuna in water instead of oil-packed tuna?

Yes, you can use tuna packed in water for a lighter option. Just make sure to drain it well before using.

2. Can I make this salad ahead of time?

Yes, you can prepare the salad ahead of time. Just store the dressing separately until you’re ready to serve to keep the salad fresh.

3. Can I make this salad vegetarian?

Yes, you can omit the tuna and make it a chickpea salad. You could add additional plant-based protein such as tofu or tempeh for more substance.

4. Can I use dried chickpeas instead of canned?

Yes, you can cook dried chickpeas and use them in place of canned ones. Just be sure to rinse and drain them well before using.

5. Is this salad gluten-free?

Yes, this salad is naturally gluten-free, making it a great option for those with gluten sensitivities.

6. Can I add fruit to this salad?

Yes, adding fruits like diced apples, oranges, or even berries can add a nice sweetness and balance to the savory flavors.

7. Can I substitute the baby spinach with another leafy green?

Yes, you can use arugula, kale, or mixed greens instead of spinach to change up the flavor and texture.

8. How can I make this salad more filling?

To make it more filling, you can add quinoa, farro, or brown rice for some extra fiber and grains.

9. Can I use fresh tuna instead of canned?

Yes, you can use fresh tuna, either grilled or seared, in place of canned tuna for a fresher, heartier version of the salad.

10. Can I make this salad spicy?

Yes, you can add red pepper flakes, jalapeños, or a spicy dressing to give this salad a bit of heat.

Conclusion

Chickpea Tuna Salad is a refreshing, nutrient-packed dish that’s perfect for a light lunch or dinner. It combines protein-rich tuna and chickpeas with fresh vegetables, feta cheese, and a tangy lemon dressing to create a satisfying and flavorful salad. Whether you’re meal prepping or just looking for a quick and healthy meal, this salad is versatile, easy to make, and incredibly delicious.

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