Too hot to turn on the oven? This Healthy Tuna Garbanzo Bean Salad is your new best friend for warm days.
It is fresh, light, and incredibly satisfying. You can have a nutritious meal on the table in just fifteen minutes. It delivers a perfect protein-packed punch for your busy day.
Why You’ll Love This Recipe
This recipe is a total winner for a healthy reset. It uses simple pantry staples you likely already have. There is no actual cooking involved at all.
It is budget-friendly and feeds the whole family easily. The flavors are bright and remind me of a sunny Mediterranean afternoon. You will love how quick and easy the cleanup is too.
Simple Method
Making this salad is as simple as chopping and tossing. Even if you are a beginner, you can master this. You just flake the tuna and whisk a simple citrus vinaigrette.
Everything comes together in one big bowl. It is a stress-free way to get lunch sorted for the week. You really cannot mess this one up.
Ingredients You’ll Need
These fresh ingredients create a vibrant and crunchy texture you will crave.
- 1 can (5 ounces) solid white albacore tuna in water, drained
- 1 can (15 ounces) garbanzo beans, rinsed and drained
- 1/2 cup English cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh flat-leaf parsley, minced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon dried oregano
- 1/4 teaspoon kosher salt
- 1/4 teaspoon cracked black pepper
Step-by-Step Directions
- Place the drained garbanzo beans in a large mixing bowl.
- Add the drained tuna to the bowl, flaking it into bite-sized chunks using a fork.
- Incorporate the diced cucumber, halved cherry tomatoes, and finely chopped red onion into the mixture.
- In a small separate bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and pepper until the dressing is fully emulsified.
- Pour the dressing over the salad ingredients and toss gently with a spatula to combine without mashing the beans.
- Garnish with minced fresh parsley and serve at room temperature or chilled.
Best Ways to Enjoy It
Serve this salad chilled on a hot day for maximum refreshment. It tastes wonderful on its own or scooped with whole-grain crackers. You can also pile it into a pita pocket for a portable lunch.
For a fancier look, serve it over a bed of fresh arugula. Set the table and enjoy a light, healthy meal with your family. It is a great way to feel energized.
Keep It Fresh
Store any leftovers in an airtight container in the fridge. This salad stays fresh for up to three days. The flavors actually meld together and improve over time.
Do not freeze this recipe as the vegetables will lose their crunch. Simply give it a quick stir before serving again. It is perfect for meal prep on a Sunday evening.
Tips for Best Results
- Don’t skip rinsing the garbanzo beans to remove excess salt.
- Use English cucumbers because they have thinner skin and fewer seeds.
- Whisk the dressing vigorously until it looks thick and creamy.
- Flake the tuna gently to keep some nice, large chunks.
- Add a handful of fresh summer berries on the side for a sweet contrast.
- Double the batch if you are feeding a larger crowd.
- Let the salad sit for ten minutes before eating to absorb the dressing.
Ways to Switch It Up
- Swap the tuna for canned salmon for a different protein boost.
- Add a sprinkle of salty feta cheese for extra creaminess.
- In summer, swap the cucumber for diced zucchini for a garden-fresh twist.
- Use lime juice instead of lemon for a zestier flavor profile.
- Stir in some chopped kalamata olives for a salty, briny kick.
Quick Answers
Can I make this ahead of time?
Yes, this is an excellent make-ahead dish. The beans and tuna hold up well in the dressing for several days. It is a top choice for entertaining or lunches.
Can I use tuna packed in oil?
You certainly can use oil-packed tuna for a richer flavor. Just be sure to drain it well first. You might want to slightly reduce the olive oil in the dressing.
Will my kids eat this?
Most kids enjoy the mild flavors of tuna and chickpeas. You can chop the onions very small so they are less noticeable. It is a fun, colorful meal for little ones.
I hope this fresh salad makes your summer afternoons a little easier and a lot more delicious. It is such a joy to eat something that makes you feel this good. Give it a try today!
— Lidia
Healthy Tuna Garbanzo Bean Salad
Ingredients
- 1 can (5 ounces) solid white albacore tuna in water, drained
- 1 can (15 ounces) garbanzo beans, rinsed and drained
- 1/2 cup English cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh flat-leaf parsley, minced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon dried oregano
- 1/4 teaspoon kosher salt
- 1/4 teaspoon cracked black pepper
Instructions
- Place the drained garbanzo beans in a large mixing bowl.
- Add the drained tuna to the bowl, flaking it into bite-sized chunks using a fork.
- Incorporate the diced cucumber, halved cherry tomatoes, and finely chopped red onion into the mixture.
- In a small separate bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and pepper until the dressing is fully emulsified.
- Pour the dressing over the salad ingredients and toss gently with a spatula to combine without mashing the beans.
- Garnish with minced fresh parsley and serve at room temperature or chilled.
