Easy Chickpea Tuna Salad
Inspired by a favorite Italian combo, this light and refreshing easy chickpea tuna salad can be eaten for lunch with no salt added restaurant style tortilla chips!
Going to the grocery store on an empty stomach is always a bad idea for me! I’m always tempted by all the delicious looking salads that are in the deli display. Wanting to sample them all, I have to show some self control! Right?! But not knowing exactly what ingredients are used and how much sodium is hiding in them, holds me back from trying!
That’s why I’ve created this simple go to summer salad! It’s easy to throw together for a large crowd or a simple lunch for 2 and I know exactly what’s in it! This Easy Chickpea Tuna Salad is ready in minutes! High in flavor and low in sodium is why we have this salad at least once a week!
I always try to stock my pantry with nutritious and inexpensive low sodium cans of tuna and beans. They’re a good source of protein and can be stored for a long time. Having these staples at your finger tips, will be the beginning of a great salad!
Pro Tips –
- Did you know that by draining and rinsing canned chickpeas with cold water can cut the sodium content by almost half? Therefore, you could use this method with almost any canned vegetable or canned beans.
2. Did you know that you could reduce the harsh raw onion flavor by soaking it in ice water before eating it? This method keeps the raw onion crisp and sweet tasting without the lingering aftertaste.
Here’s a list of Kitchen Tools you need to make the Chickpea Tuna Salad
- large mixing bowl
- cutting board
- a sharp knife
- measuring spoons & cups
- a can opener
Here’s a list of Ingredients you need to make this recipe
- baby spinach
- mini sweet peppers
- cucumber
- red onion
- celery
- can of no salt added chickpeas
- can of no salt added tuna in olive oil
- the juice of a small lemon
- red wine vinegar
- fresh-cracked pepper
How to make Chickpea Tuna Salad
- soak the sliced red onion in ice water
- drain and rinse the chickpeas in cold water
- wash and pat dry the spinach, peppers, and celery
- peel the cucumber
- chop all the vegetables
- add the first 7 ingredients to a large mixing bowl
- open the can of tuna and pour over the salad including the olive oil from the can
- add the lemon juice, vinegar and pepper
- toss the salad until well mixed
- Enjoy!
Easy Chickpea Tuna Salad
Equipment
- large mixing bowl
- cutting board
- sharp knife
- measuring cups & spoons
- can opener
Ingredients
- 2 cups baby spinach roughly chopped
- 3 mini sweet peppers cored & chopped
- ½ medium cucumber peeled and diced
- ¼ small red onion thinly sliced
- 1 large celery stalk ¼ inch diced
- 1 15.5 -ounce can chickpeas (no salt added) drain and rinse
- 1 5-ounce can genova albacore tuna in olive oil (no salt added) do not drain
- 4 tbsp lemon juice a medium size lemon
- 2 tbsp red wine vinegar
- â…› teaspoon fresh cracked pepper to taste
- 2 tbsp parsley (optional) roughly chopped
Instructions
- In a large mixing bowl, add the baby spinach, peppers, tomatoes, cucumber, red onion, celery & chickpeas
- Add the tuna with the olive oil from the can over the vegetables
- Add the lemon juice, vinegar & pepper
- Toss all the ingredients until well mixed
- Sprinkle chopped parsley over the mixed salad
Notes
- Drain and rinse the chickpeas to reduce the sodium content of the beans
- Soak the thinly sliced red onions in ice water for a few minutes. This will take the harsh onion taste away, leaving it sweet and crunchy.Â
