Chickpea Tuna Salad
A bright, protein-packed salad of chickpeas, albacore tuna, arugula and crunchy vegetables tossed with a lemon-garlic dressing and finished with feta and parsley.
Servings: 4 servings
Ingredients
Ingredients
- 1/2 small red onionthinly sliced about 1/2 cup
- 1 15-ounce can reduced sodium chickpeasrinsed and drained
- 1 pintcherry or grape tomatoeshalved
- 1 large seedless English cucumberhalved lengthwise and cut into 1/4-inch slices (I leave the peel on)
- 1 red bell peppercored and cut into 1/4 inch strips then cut into halves (or thirds if very long)
- 12 ouncessolid pack albacore tuna in waterwild caught if possible
- 3 cupsarugula
- 1/4 cupparsleyfinely chopped
- 1/4 cupfeta cheese
- 1/4 cupfreshly squeezed lemon juicefrom about 1 large lemon
- 3 tablespoonsextra-virgin olive oil
- 2 clovesgarlicminced about 2 teaspoons
- 1 teaspoonkosher salt
- 1/2 teaspoonground black pepper
Instructions
Instructions
- Place the ½ small thinly sliced red onion (about 1/2 cup) in a small bowl and cover with cold water; let sit while you prepare the rest of the salad to mellow the onion’s bite.
- Drain and rinse the 1 (15-ounce) can reduced sodium chickpeas and place them in a large mixing bowl.
- Halve the 1 pint cherry or grape tomatoes and add them to the bowl with the chickpeas.
- Halve the 1 large seedless English cucumber lengthwise, slice into 1/4-inch slices (keep the peel on if you prefer), and add to the bowl.
- Core the 1 red bell pepper, cut into 1/4-inch strips, then cut those strips in half (or thirds if very long); add the pepper to the bowl.
- Drain the soaked red onion, pat dry with a paper towel, and add the onion slices to the bowl.
- Drain the 12 ounces solid-pack albacore tuna in water and flake it into the bowl with the vegetables and chickpeas. Add the 3 cups arugula.
- Prepare the dressing: in a small bowl or measuring cup (or a jar with a lid), whisk or shake together 1/4 cup freshly squeezed lemon juice, 3 tablespoons extra-virgin olive oil, 2 cloves garlic minced (about 2 teaspoons), 1 teaspoon kosher salt, and 1/2 teaspoon ground black pepper.
- Drizzle enough dressing over the salad to moisten (start with a portion of the dressing), then toss thoroughly to coat all ingredients.
- Sprinkle 1/4 cup feta cheese and 1/4 cup finely chopped parsley over the salad, toss lightly once more to distribute.
- Taste and add additional salt, pepper, or more dressing from step 8 as desired. Serve immediately.
Equipment
- Small Bowl
- Large Mixing Bowl
- Measuring cup
- jar with lid (optional)
- Whisk
- Knife
- Cutting Board
- Paper Towel
Notes
To Store: Store leftovers in the refrigerator for 2-3 days. The arugula does wilt as it sits, so if you’d like to preserve its texture, store the arugula separately, then mix it with only the portion of the chickpea/tuna mixture you plan to eat that day. I also like to wake up my leftovers with a little extra dressing or squirt of lemon juice and a pinch of kosher salt.