Spanish Cuisine
Ensalada de Garbanzos with Tuna and Pepper
Vibrant, satisfying, and incredibly harmonious, this chickpea salad with tuna and roasted pepper is a classic Spanish home lunch staple that comes together in mere minutes. The dense, slightly buttery texture of boiled chickpeas pairs flawlessly with the creamy flavor of canned tuna and the delicate sweetness of oven-roasted bell peppers. Red onion brings a pleasant crunch and light pungency, while a dressing of quality olive oil and wine vinegar binds all components into a seamless ensemble. This balanced dish with a Mediterranean character satisfies deeply without causing heaviness and delivers an energizing boost for the rest of the day.
Dishday
Recipe overview
- Total time
- 1 min
- Servings
- 6
- Difficulty
- Easy
- Cuisine
- Spanish Cuisine
Nutrition
per serving
- Calories
- 290 kcal
- Protein
- 16 g
- Fat
- 13 g
- Carbs
- 25 g
- Fiber
- 6 g
Step by step
Method
- 01
Roast the sweet bell peppers whole in a preheated oven until…
Roast the sweet bell peppers whole in a preheated oven until black charred spots appear on the skin, then transfer them to a bowl and cover with a lid for 10 minutes. Peel the cooled peppers, remove the seeds, and cut the flesh into small, thin strips.
- 02
Peel the red onion and slice it into thin half-rings or small…
Peel the red onion and slice it into thin half-rings or small cubes so that its sharp bite is evenly distributed throughout the salad. Finely chop the fresh parsley with a knife, discarding any tough stems.
- 03
Place the boiled or canned chickpeas in a deep salad bowl, ha…
Place the boiled or canned chickpeas in a deep salad bowl, having previously drained them in a colander to remove all excess moisture. Add the sliced roasted pepper, chopped onion, and minced parsley to the chickpeas.
- 04
Open the cans of canned tuna, carefully drain the liquid or o…
Open the cans of canned tuna, carefully drain the liquid or oil, and break the fish into large, appetizing chunks using a fork. Add the tuna to the main bowl with the vegetables and chickpeas, taking care not to flake it too finely.
- 05
Generously drizzle the salad with premium extra virgin olive…
Generously drizzle the salad with premium extra virgin olive oil, pour in the wine vinegar, and add sea salt to taste. Gently toss all ingredients from bottom to top so the dressing coats every piece, and let it sit for 10-15 minutes before serving.
Dishday
Useful advice
Cooking tip
If using dry chickpeas, soak them overnight in cold water with a pinch of baking soda, then boil until tender but ensure the peas hold their shape and don't turn into mush. Roast the peppers whole at a high temperature until the skin blackens, then transfer them to a bag for 10 minutes — this allows the skin to peel off effortlessly.
How to serve
Serve the salad at room temperature or slightly chilled, presented in a beautiful deep salad bowl. Before serving, garnish the dish with hard-boiled egg quarters or green olives, and sprinkle with a pinch of sea salt flakes and freshly cracked black pepper.
How to store
The salad can be stored in the refrigerator in a tightly sealed container for up to 24 hours. However, to maintain the ideal appearance and crunchy texture of the onion, it is recommended to roast the peppers and boil the chickpeas ahead of time, then mix all ingredients and dress with oil and vinegar right before serving.
Note
High-quality canned chickpeas work beautifully for this recipe and will save a significant amount of time. It's best to choose tuna chunks in its own juice or in olive oil, carefully draining any excess liquid beforehand so the salad doesn't become watery.
