Growing up, lunch for me was usually pretty predictable—either a sandwich or a plain salad. That all changed the day my aunt brought this tuna garbanzo bean salad to a family picnic. One bite and I couldn’t believe I’d never thought to combine these two protein-rich ingredients before!
Like many great recipes, this one started as a happy accident. My aunt had a can of tuna, some leftover garbanzo beans, and not much time. She tossed them together with a few simple pantry staples, and the result became our go-to weekday lunch—quick, filling, and delicious without even turning on the stove.
Why You’ll Love This Salad
- Protein-packed from both tuna and chickpeas
- No-cook recipe perfect for busy days
- Versatile — enjoy it as a sandwich, wrap, or salad topper
- Easy to customize with simple substitutions
Ingredient Swaps & Variations
- Creamy Base: Swap mayo or Greek yogurt for 3 tbsp mashed avocado for a dairy-free, healthy-fat alternative.
- Protein: Replace tuna with canned salmon, flaked white fish, or even seasoned tempeh or tofu for a plant-based version.
- Beans: Try white beans (like cannellini or navy) instead of chickpeas for a milder flavor.
Recipe Overview
Prep Time: 10–15 mins
Cook Time: 0–5 mins
Total Time: 10–20 mins
Difficulty: Easy
Estimated Nutrition (entire recipe, without extras):
- Calories: 550–650
- Protein: 40–50g
- Fat: 30–35g
- Carbs: 40–45g
Ingredients
- 2 tbsp mayonnaise or plain Greek yogurt
- 2 tbsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- ¼ tsp kosher salt
- ¼ tsp black pepper
- A few splashes of hot sauce (optional)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (5 oz) tuna packed in water, drained
- 3 tbsp finely chopped celery
- 2 tbsp minced red onion
- 2 tbsp finely chopped fresh dill
- 1 tbsp chopped capers, green olives, or relish
Serving ideas: On arugula with olive oil, on whole-grain bread, or with crackers/pita chips.
Step-by-Step Instructions
Step 1 – Make the Dressing
In a small bowl, whisk together mayonnaise, olive oil, lemon juice, Dijon mustard, salt, pepper, and hot sauce until smooth and well combined.
Step 2 – Prep the Chickpeas
Drain, rinse, and pat the chickpeas dry. For a creamier texture, mash some of them with a fork before mixing.
Step 3 – Combine Ingredients
In a medium bowl, add chickpeas, tuna, celery, onion, capers (or olives), and dill. Pour the dressing over and stir gently until everything is evenly coated.
Step 4 – Serve
Spoon onto greens, tuck into a sandwich or wrap, or serve alongside crackers for an easy, satisfying meal.
This tuna & garbanzo bean salad proves that pantry staples can make magic when paired together. It’s light yet filling, tangy yet creamy—and best of all, it comes together in minutes.