This chickpea tuna salad recipe can be served as a meal. Or you can enjoy a chickpea salad sandwich. I’ve always enjoyed a chickpea salad or a tuna salad. So I figured why not add tuna to my chickpea salad recipe. And it totally works!
There are so many different ways to eat this yummy salad. Try serving it on bread or just putting it on a plate with some sort of bread or crackers.
I actually prefer the salad by itself or with a side of cheese and crackers. It’s such a simple recipe and a great way to enjoy a nutritious meal that’s also easy to make.
Chickpeas are also called garbanzo beans. According to this Harvard website, “garbanzo” is the Spanish name, while the name “chickpea” is English and comes from “cicer.”
Healthy Recipes with Chickpeas
There are so many things you can do with chickpeas. Here’s another type of chickpea salad I make that is loaded with flavor and nutrition. I love the fact that chickpeas are a healthy protein with very little fat.
When you want a fun snack, consider making some ranch chickpeas. They’re crispy, flavorful, and downright addictive. I make them in my air fryer, but you can make them in the oven if you prefer.
I’m always looking for more ways to use chickpeas in recipes. That’s why we love this delicious chickpea tuna salad.
All of these ingredients are readily available at most grocery stores. You’ll also be happy to know that this is a very budget-friendly recipe.
Here’s what you’ll need:
- Can of chickpeas
- Can of tuna
- Chopped spinach
- Chopped celery
- Cut tomatoes
- Extra virgin olive oil
- Apple cider vinegar
- Italian seasoning
- Salt and black pepper to taste
For exact measurements of each ingredient and full directions, go to the recipe card at the bottom of the page. You can even print out the card by using the “print” button.
You can add other ingredients if you like. I’ve used fresh lemon juice or lime juice in place of the vinegar.
Or you can have a creamier base with either traditional mayo or miracle whip. This is completely up to you.
If you don’t care for tuna or you don’t have any, you can substitute either leftover or canned chicken.
If you want to make this a vegetarian recipe, simply leave out the tuna. You can also use a meat-free substitute or tofu if you like.
Since we’re talking about substitutions, you can swap out the chickpeas and use cannellini beans. This is obviously a very flexible recipe.
Here are some things you can include in your recipe:
- Sliced yellow onion or red onion
- Fresh parsley
- Red bell pepper
- Dry or fresh dill
- Fresh herbs
- Old Bay seasoning
- Dijon mustard
- Fresh basil
- Lemon zest
- Shredded cheddar cheese
- Feta cheese crumbles
- Shredded mozzarella
- Chopped nuts (walnuts, pecans, almonds, cashews, pistachios, etc.)
- Seeds without shells (pumpkin seeds, sunflower seeds, chia seeds, etc.)
How to Make a Chickpea Tuna Salad
This is a super easy but tasty salad that only takes a few minutes to make. You’ll need a large bowl, a small bowl, a knife, and a spoon.
Combine the drained tuna, drained chickpeas, chopped celery, chopped spinach, and cut tomatoes in the large bowl. Stir until mixed.
In the small bowl, mix the olive oil, apple cider vinegar, honey, and Italian seasoning. Now whisk it until it’s all blended.
Pour this dressing over the tuna and chickpea mixture. Toss the ingredients until everything is well coated.
If you don’t feel that you have enough dressing, you can always make more. This is the right amount for us because we like just barely enough of it to coat the chickpeas, tuna, and veggies.
Chickpea Tuna Salad Sandwich
If you plan to make this for chickpea tuna sandwiches, you’ll need some way to mash the chickpeas. Otherwise, they’ll roll right out from between the slices of bread.
You can use a food processor or potato masher. Or you can mash chickpeas with the back of a fork. It doesn’t matter how you do it, so take your pick.
Add some lettuce and a tomato slice to your sandwich for even more flavor, texture, and nutrition.
This is better than a regular tuna salad sandwich because chickpeas add so much to your meal. Plus it helps stretch the tuna, so it goes quite a bit farther.
Benefits of Chickpeas
If you haven’t already added chickpeas to your diet, you might want to consider doing so. They’re an excellent source of protein as well as many other nutrients.
Here are some of the other nutrients you’ll find in chickpeas:
- MUFAs (monounsaturated fatty acids)
- B vitamins
Benefits of Tuna
One of the reasons I like tuna is that it’s so versatile. You can make a tuna casserole with noodles or rice.
Or you can make a classic tuna salad using a similar recipe to this chicken salad. Enjoy it on a bed of greens (romaine lettuce, spinach, kale, or whatever you happen to have) or between two slices of bread.
Like chickpeas, tuna has quite a few nutritional benefits. Here are some of them:
- Vitamin D for bone health and to strengthen the immune system
- Vitamin B6
What to Do with Leftover Chickpea Tuna Salad
If you have any left, you can keep it in the refrigerator for up to 3 days. Just make sure you transfer it to a small or medium bowl and cover the bowl with plastic wrap. Or put it in an airtight container with a tight seal.
I don’t recommend freezing it because the texture will change. So try to make just enough for one or two meals, and you’ll be good.
See this recipe shared at Full Plate Thursday.
More Wonderful Recipes
If you’re looking for more easy recipes that taste great but require very little time and effort, you’ll love some of these options:
Loaded Baked Potato Casserole – Great side dish or even the main dish!
Southern Egg Salad – So simple yet so yummy!
Broiled Lemon Dill Shrimp – This looks and tastes sophisticated, but it’s a very easy recipe!
Meatless Stuffed Manicotti – For those times when you want a meatless meal that’s totally satisfying!
Creamed Chipped Beef and Toast – This delicious recipe from Julia’s Simply Southern is also known as S.O.S. And it’s so good!
Salmon Casserole – Another way to use canned salmon in a dish your family will love!
Pork Sausage and Rice Skillet Dinner – A one-pot meal that comes together quickly and disappears even faster!
- 1 can (15.5 oz) chickpeas (garbanzo beans), drained
- 1 can tuna (5 oz.), drained
- 1 cup chopped spinach
- 1/2 cup chopped celery
- 10 cherry or grape tomatoes cut in half
- 1/4 cup extra virgin olive oil
- 1 tablespoon apple cider vinegar
- 2 tablespoons honey
- 1/2 teaspoon Italian seasoning
- Salt and pepper to taste
- In a large bowl, combine the drained chickpeas, drained tuna, chopped spinach, chopped celery, and cut tomatoes. Mix well.
- Now make the dressing. In a smaller bowl, combine oil, apple cider vinegar, honey, and Italian seasoning. Whisk until mixed.
- Pour the dressing over the chickpea and tuna mixture. Toss until all of the salad ingredients are coated with the dressing.
You can use cooked chicken instead of tuna.
If you have a different kind of beans, you can use them in place of the chickpeas.
Nutrition InformationYield 2 Serving Size 1
Amount Per Serving Calories 470Total Fat 30gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 24gCholesterol 36mgSodium 571mgCarbohydrates 29gFiber 4gSugar 24gProtein 24g
The nutrition information is a product of online calculators. I try to provide true and accurate information, but these numbers are estimates.