Print

Easy One-Bowl Mediterranean Tuna Salad Recipe with Chickpeas and Lemon for Quick Healthy Meals

Mediterranean tuna salad - featured image
Print Recipe

A quick and healthy Mediterranean tuna salad with chickpeas, lemon, and fresh herbs, perfect for a light lunch or dinner. Ready in under 15 minutes with simple pantry ingredients.

Ingredients

Scale
  • 1 can (5 oz / 142 g) tuna in olive oil, drained slightly but keep a little oil for flavor
  • 1 can (15 oz / 425 g) chickpeas, rinsed and drained
  • 1 medium lemon, zested and juiced
  • 1/4 cup (60 ml) extra virgin olive oil
  • 1 small red onion, finely chopped
  • 1/2 cup (30 g) chopped fresh parsley
  • 1/4 cup (40 g) diced cucumber (optional)
  • 1 garlic clove, minced
  • Salt and freshly ground black pepper to taste
  • 1/2 teaspoon dried oregano (optional)

Instructions

  1. Rinse and drain the canned chickpeas thoroughly to remove excess salt and liquid. Drain the tuna, leaving a bit of olive oil for flavor. Finely chop the red onion, parsley, and cucumber. Mince the garlic clove. Zest and juice the lemon separately.
  2. In a large mixing bowl, add the chickpeas and gently mash about half of them with the back of a fork or potato masher to create a creamy texture while leaving some whole chickpeas for bite.
  3. Flake the tuna into the bowl, then add the chopped red onion, parsley, cucumber, and minced garlic. Mix gently but thoroughly to combine everything evenly.
  4. Pour in the lemon juice, lemon zest, and olive oil. Sprinkle the dried oregano if using. Season with salt and freshly ground black pepper to taste. Toss everything gently until the salad is evenly coated.
  5. Taste the salad and adjust salt, pepper, or lemon juice as needed. Add an extra squeeze of lemon if desired.
  6. Optional: Cover and refrigerate the salad for 10-15 minutes to let the flavors meld, or serve immediately.

Notes

Use good-quality canned tuna for best flavor. Don’t over-mash chickpeas to maintain texture contrast. Fresh lemon juice and zest are key for brightness. Chop ingredients uniformly for balanced bites. Season gradually and taste as you go. Optional chilling enhances flavor melding but is not required. For lower sodium, rinse canned tuna and chickpeas thoroughly. Add cucumber or juicy veggies just before serving to prevent watery salad.

Nutrition

Keywords: Mediterranean tuna salad, chickpeas salad, lemon tuna salad, healthy tuna salad, quick tuna salad, easy tuna salad recipe, one-bowl salad

Find it online: https://siennaspoon.com/easy-one-bowl-mediterranean-tuna-salad-recipe-with-chickpeas-and-lemon-for-quick-healthy-meals/