Mediterranean Chickpea Tuna Salad is the perfect dish for when you’re trying to eat lighter but still want a delicious meal.
This New Year, my goals have been to squeeze in a few more workouts, start eating healthier and take a bit of time just to breathe and destress.
While (knock on wood), I’ve never had to worry too much about my weight, now that I’m in my late 40’s, I’m definitely starting to notice that my metabolism has slowed down a bit. Those extra glasses of wine and bowls of pasta seem a bit more noticeable on the scale now. So, I’ve also cut back on the wine a bit… Enjoying it only on the weekends or when out with friends.
I squeeze in a couple of Barre classes during the week, and hop on the treadmill at home at least twice a week, but I think that where I really need to make a change is with my eating habits. It’s definitely hard because I LOVE to eat. I also get invited to quite a few media dinners where it’s just way too hard to pass on anything, and basically the entire menu is being served to you… So my game plan is lunch time meal planning. Lunch is the one meal that I can easily control – I’m usually eating on my own, so as long as I have a healthy lunch prepared, there’s no way I can really cheat.
That’s where this Mediterranean Chickpea Tuna Salad comes in. It’s protein packed, full of fiber, crunchy, tangy, salty and delicious flavors. It leaves me full until dinner time and I really do look forward to this salad every day.
I’m using a couple pouches of tuna in this Mediterranean Tuna Salad recipe. I like to flake it right into a large salad bowl and then toss it with the chickpeas and veggies. As for the veggies, I’m using all the veggies you’d typically find in a Greek salad – cucumber, red pepper, red onion and Kalamata olives. However, you can throw in whatever your favorites might be. I think that some banana peppers tossed in would also give it a nice vinegary bite and a bit of heat…
The dressing for this Mediterranean Chickpea Tuna Salad is light and delicious – lemony and garlicky. It coats the chickpeas and tuna perfectly and just blends everything together.
How to Store Chickpea Tuna Salad
- Because this is salad is lettuce-free, it will stay fresh for 4-5 days in the refrigerator. Meaning you can make this salad on a Sunday and enjoy it throughout the week.
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Wine Pairings for Chickpea Tuna Salad:
- Sauvignon Blanc will play nicely with fresh herbs and citrus notes in this salad. Another option would be a Pinot Gris.
If you loved this Mediterranean Chickpea Salad recipe I would appreciate it so much if you would give this recipe a star review! Also, be sure to snap a picture of your finished dish and share it with me on Instagram using the hashtag #platingsandpairings and tagging me @platingsandpairings.
How are you resolving to eat healthier in the New Year? I’d love to hear your tips and tricks in the comments below.
Mediterranean Chickpea Tuna Salad
- 3 2.3-ounce pouches tuna
- 1 15-ounce can chickpeas (rinsed and drained)
- 1/2 cucumber (seeded and diced)
- 1 red bell pepper (diced)
- 1/4 red onion (minced)
- 1/2 cup Kalamata olives (pitted and minced)
- ¼ cup minced fresh parsley
- 1/2 cup extra virgin olive oil
- 1/4 cup lemon juice
- 2 cloves garlic (grated or finely minced)
- 1 teaspoon dried oregano
- 1 teaspoon Dijon mustard
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- Flake the tuna into a salad bowl and add chickpeas, cucumber, red pepper, onion, Kalamata olives and parsley. Toss gently.
- Whisk together the dressing ingredients and add them to the salad bowl. Toss everything together to coat and serve.
This recipe was originally published in January 2018. It was updated in January 2020 to add new photos and an instructional video. The original recipe remains the same. Enjoy!