Want to start the new year on a health kick? You are not alone! This year I’ve decided to go back to the basics and eat a more whole-food-based diet. Since losing weight a couple of years ago, I have learned that the most sustainable approach is not to eliminate all my favorite foods and have a “perfect” diet, but to find healthier alternatives. That’s why I came up with my tuna chickpea salad with creamy dill yogurt dressing, which has now become a staple in my recipe repertoire – I promise it will become a staple in yours, too!
3, 2, 1…ready to discover this life-changing recipe? 😍
Tuna Chickpea Salad: 5 reasons to eat it weekly!
Rich in protein, versatile, ready in less than 15 minutes, and even low in fats and calories, and completely gluten-free: this chickpea tuna salad truly ticks all my boxes! Since I discovered it a couple of years ago, I have been preparing it almost weekly. My kids love it too, both on its own or as a spread for sandwiches and wraps, and is surely a healthier alternative than store-bought cured meats or cheeses.
All you need are a couple of basic ingredients (cucumber, red onion, celery sticks, tuna, and chickpeas), as well as some yogurt, dill, and mustard for the creamy dressing. I highly suggest sticking to the veggies I used, as the cucumber and celery truly give the salad a crunchy and refreshing vibe that goes incredibly well with the “earthiness” of the chickpeas and the delicate taste of canned tuna. However, if you don’t have them, or want to try something different, I would use a couple of Red Beefsteak or Heirloom tomatoes and some crunchy lettuce, or finely sliced fennel.
Why This Tuna Chickpea Salad is a Staple in My Diet
- Protein Powerhouse
Tuna and chickpeas team up to deliver a protein-packed meal. Perfect for muscle repair and overall health, this salad provides a satisfying and wholesome source of energy that will leave you full and satisfied until the next meal. - Heart-Healthy Fats
The inclusion of avocado oil in our Creamy Tuna Chickpea Salad brings heart-healthy fats to the table. In turn, unsaturated fats contribute to good cholesterol levels, supporting cardiovascular well-being. - Nutrient-rich Goodness
Loaded with a variety of vegetables like cucumber, celery, and red onion, this salad offers a spectrum of essential vitamins and minerals that can help support your general well-being, as well as feed the gut microbiome. In addition, both cucumber and celery are water-rich ingredients, which can help hydrate the body and make you feel fuller with very few calories! - Everybody Loves It
I don’t know if it’s the creaminess of the dressing, its versatility, or the perfect mix of crunchy and soft ingredients that melt in your mouth, but I have yet to find anyone who doesn’t like this salad. Try it for yourself and let me know! - Meal Prep-Friendly
With minimal effort, you can prepare a batch of salad that lasts in the fridge for several days and helps you whip up a quick and delicious lunch or dinner. I love pairing it with some sourdough bread or whole-wheat pasta for a complete and well-balanced meal!
And if all of this is not enough, this tuna chickpea salad can also be easily turned into a fully plant-based meal. Are you wondering how? Let me show you!
Tuna Chickpea Salad, but Vegan: here is how! 🌱
Tuna is an amazing source of animal proteins. However, some people might not want it for ethical, environmental, or personal reasons. What about swapping it with a fully plant-based alternative and creating a vegan tuna chickpea salad with nothing to envy to the original version?
Here I will provide you with 5 vegan options to substitute for tuna in a salad!
- Chickpeas: Instead of adding the whole chickpeas to the tuna salad, mix them with the finely sliced celery and red onion, as well as some vegan mayo, mustard, and a pinch of salt to create a chickpea salad that mimics the texture of tuna. Then, proceed by following the recipe below (I suggest swapping the chickpeas with some white garbanzo beans for a more balanced flavor profile).
- Tofu: Crumble or cube extra-firm tofu and marinate it with your favorite seasonings. Sauté or bake until it reaches a texture similar to tuna, and then use it in your salad.
- Tempeh: Similarly to using tofu, proceed with finely chopping or crumbling tempeh, and sauté it until tender with a pinch of salt, some soy sauce, and your favorite seasonings. Mix it with a couple of tablespoons of vegan mayo, the juice of a lemon or lime, and then add it to your tasty and wholesome vegan “tuna” salad.
- Lentils: Cook the lentils until they are tender but not mushy. Mix them with the diced vegetables, herbs, and my creamy yogurt dill dressing to create a hearty lentil “tuna” salad.
- Jackfruit or Palm Hearts: Young green jackfruit, when shredded and marinated, has a texture that can resemble shredded tuna. Mix it with the salad ingredients below for a bomb vegan “tuna” salad. Similarly, sliced or shredded palm hearts have a texture similar to certain fish. Mix it with the crunchy veggies and creamy dressing for a refreshing plant-based salad.
Tuna Chickpea Salad, but Healthier: here is how! 💯
Although this tuna chickpea salad is already incredibly healthy on its own, you can further boost its nutritional profile by following these tips.
- Choose Whole Grain or Dark Leafy Greens 🌿
If the salad is served on its own, consider placing it on a bed of nutrient-rich leafy greens or whole grains for added fiber and vitamins. - Enhance Protein with Plant-Based Sources 🥜
If you’re looking to increase the protein content of the salad, toss in some quinoa or roasted nuts to complement the chickpeas and tuna. - Experiment with Fresh Herbs 🍃
Sprinkle fresh herbs like parsley or cilantro over the top to elevate the flavor without adding extra calories or excessive salt. - Opt for Low-Sodium, Oil-Free Ingredients 🧂❌
Choose low-sodium versions of canned chickpeas and tuna (this light tuna is preserved in water instead of oil), or rinse them thoroughly to control their sodium and oil content. - Use a Light Dressing 🥗
Like the yogurt dill one you will find down below, which is made with only low-fat yogurt, dill, mustard, lemon, and a couple of herbs and spices. Alternatively, you can also try this zesty honey mustard dressing or this tangy creamy dressing.
I highly suggest giving this tuna chickpea salad a go! If you do, please let me know how you liked it in the comments! And don’t forget to tag my socials (links are down below). 💗
Tuna Chickpea Salad
Ingredients
- 2 cans Tuna
- 1 can Chickpeas
- 1/2 Cucumber
- 2 Celery sticks
- 1/4 Red onion
- 1/4 cup Avocado oil
- 2 tsp Mustard
- 2 tsp Apple cider vinegar
- 1/2 tsp Pepper
- 3/4 tsp Salt
- 2 tbsp Fresh dill
- 1/4 cup Yogurt low-fat
- 1 tsp Lemon juice
- 1/2 tsp Garlic or garlic powder
Instructions
- Whisk together the avocado oil, mustard, apple cider vinegar, pepper, and salt until well combined. Set aside.
- In a separate bowl, mix the yogurt, lemon juice, fresh dill, and minced garlic until smooth.
- Pour the prepared dressing into the yogurt sauce and stir until the two mixtures are well combined.
- In a large mixing bowl, combine the drained and rinsed chickpeas, drained tuna, diced cucumber, and chopped celery. Then, add the finely diced red onion to the bowl.
- Pour the creamy dressing over the salad ingredients and gently toss them until they all are evenly coated.
- Taste the salad and adjust with salt and pepper according to your preference.
- If time allows, refrigerate the tuna chickpea salad for about 30 minutes before serving to allow the flavors to meld.
- Garnish with additional fresh dill or a lemon wedge before serving.
