Chickpea & Tuna Lunch Salad
Tinned tuna and chickpeas with cucumber and lemon — a no-cook, protein-and-fiber lunch in a small, easy-to-finish portion.
Ingredients
- 1 tin Tinned tuna
- 240 g Cooked chickpeas
- 1 Lemon
- 1 tbsp Extra-virgin olive oil
- ½ Cucumber (optional)
- 100 g Cherry tomatoes (optional)
- ¼ Red onion (optional)
- 2 tbsp Parsley (optional)
- ¼ tsp Salt (optional)
Method
- Whisk the lemon juice, oil, and salt into a dressing in a bowl.
- Drain and rinse the chickpeas.
- Dice the cucumber, halve the tomatoes, and shave the red onion.
- Add the chickpeas and vegetables to the dressing and fold in the drained tuna.
- Scatter the parsley over and serve.
Tap “Start cooking” for live timers that flag what to get ahead on while something simmers.
About Chickpea & Tuna Lunch Salad
The Chickpea & Tuna Lunch Salad is a no-cook Mediterranean-style bowl that turns pantry staples into a quick, protein-rich meal. Tinned tuna and cooked chickpeas form the base, a pairing common across Southern Europe where both are cupboard essentials, brightened with cucumber, cherry tomatoes, and shaved red onion. It is the kind of assembly salad that needs no stove and comes together in about ten minutes.
Dressing the beans and vegetables before folding in the tuna is a small but useful move: it lets the chickpeas absorb the lemon and olive oil so the salad tastes seasoned throughout rather than just on top. The flavors are fresh and savory, with the tuna giving richness, the chickpeas a nutty softness, and the raw onion and lemon a sharp lift. Parsley finishes it green. High in protein and fiber in a modest portion, it travels well and makes an easy packed lunch or a light dinner on a hot day.
Chickpea & Tuna Lunch Salad: frequently asked questions
How many calories are in Chickpea & Tuna Lunch Salad?
A serving has about 360 calories — 24.1g protein, 34.1g carbs, 14.9g fat, 9g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is Chickpea & Tuna Lunch Salad gluten-free?
Based on its ingredients, Chickpea & Tuna Lunch Salad has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
Do I need every ingredient to make Chickpea & Tuna Lunch Salad?
The core ingredients are essential, but you can leave out cucumber, cherry tomatoes, red onion — they're optional and mainly there for extra flavor or finish.
How many servings does Chickpea & Tuna Lunch Salad make?
This recipe makes 2 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.