Dinner

Healthy Tuna and Chickpea Salad with Fresh Vegetables Recipe

Name: Healthy Tuna and Chickpea Salad with Fresh Vegetables Recipe
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 1/2 cup tuna, canned in brine, drained; 1 1/2 cup canned chickpeas, rinsed and drained; 2 tomatoes, chopped; 1 cucumber, chopped; 1 jalapeno, chopped; 1 garlic clove, minced; 1 cup greens (such as spinach or mixed salad greens), chopped; 1/2 small red onion, chopped; 1/2 cup olives, pitted; 1 Tbsp olive oil; 1/2 tsp dry basil; 1/2 lemon, juice of; salt and pepper to taste

Bylina Carter December 17, 2025December 17, 2025

Jump to Recipe

Introduction

This vibrant tuna and chickpea salad is a delicious and healthy option for anyone looking to enjoy flavorful meals while supporting weight loss goals. Packed with protein and fresh vegetables, it’s perfect for a quick lunch or a light dinner.

The image shows a fresh chickpea salad in a clear rectangular glass bowl on a white marbled surface. The salad has several layers and textures: round, light yellow chickpeas form the main base layer, mixed with chunks of bright red tomatoes and light green cucumber pieces with a crisp texture. Scattered throughout are dark black olives, adding a shiny contrast. There are small pieces of purple-red onion and bits of finely chopped green herbs, likely parsley, adding touches of color and freshness. The ingredients are mixed evenly, creating a vibrant, colorful look of fresh vegetables and beans. A silver fork is placed inside the bowl. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1/2 cup tuna, canned in brine, drained
1 1/2 cup canned chickpeas, rinsed and drained

2 tomatoes, chopped
1 cucumber, chopped

1 jalapeno
1 garlic clove, minced

1 cup greens, chopped
1/2 small red onion, chopped
1/2 cup olives, pitted

1 Tbsp olive oil
1/2 tsp dry basil
1/2 lemon, juice of

Salt and pepper to taste

Instructions

Step 1: Chop all the vegetables, including tomatoes, cucumber, jalapeno, red onion, and greens.
Step 2: Rinse and drain the canned tuna and chickpeas thoroughly.

Step 3: In a large bowl, combine tuna, chickpeas, chopped vegetables, olives, minced garlic, and dry basil.
Step 4: Drizzle with olive oil and squeeze the lemon juice over the salad. Mix well to combine all ingredients evenly.
Step 5: Season with salt and pepper to taste and serve immediately, or refrigerate for meal prep.

Tips & Variations

For extra flavor, add fresh herbs like parsley or cilantro instead of dried basil.
If you prefer a milder heat, remove the seeds from the jalapeno before chopping.
Try substituting tuna with grilled chicken or tofu for variety.

Serving the salad on a bed of quinoa or whole grains can add additional fiber and nutrients.

Storage

Store the salad in an airtight container in the refrigerator for up to 2 days. For best freshness, keep the olive oil and lemon juice separate until just before serving if storing. Reheat is not recommended; serve chilled or at room temperature.

How to Serve

A close-up view of a chickpea salad served in a clear glass rectangular dish, placed on a white marbled surface. The salad has three main layers: light beige round chickpeas forming the bulk, mixed with bright red tomato chunks and green cucumber pieces cut into small cubes. Scattered throughout are glossy black olives, small diced white onion, and bits of fresh green herbs. The colors and textures are vibrant with a mix of smooth chickpeas, juicy tomatoes, and firm cucumbers. A fork is partially visible inside the dish, stirring the ingredients. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tuna instead of canned?

Yes, you can use fresh tuna grilled or seared and then flaked for this salad, but canned tuna is more convenient and works well for this recipe.

Is this salad suitable for meal prep?

Absolutely. This salad holds well in the fridge for 1-2 days, making it a great option for preparing meals in advance.