20-Minute Dinners
Tuna and Chickpea Salad
This super-fast salad is a real lifesaver for exhausted days when you have absolutely no energy to cook but still want a healthy and filling meal. The delicate texture of canned tuna pairs flawlessly with hearty, slightly nutty chickpeas, forming a powerful protein-packed base. Juicy tomatoes and crisp fresh cucumbers add an incredibly refreshing crunch, while a light dressing made from natural yogurt and fresh herbs delicately ties all the ingredients together. The resulting salad is vibrant, nutrient-dense, and guarantees long-lasting satiety without any bloating.
Dishday
Recipe overview
- Total time
- 10 min
- Prep
- 10 min
- Servings
- 4
- Difficulty
- Medium
- Cuisine
- 20-Minute Dinners
Nutrition
per serving
- Calories
- 310 kcal
- Protein
- 22 g
- Fat
- 12 g
- Carbs
- 26 g
- Fiber
- 6 g
Step by step
Method
- 01
Open the can of chickpeas, drain them into a mesh strainer, a…
Open the can of chickpeas, drain them into a mesh strainer, and rinse thoroughly under cold running water to wash away any canning liquid, then let them drain completely.
- 02
Open the canned tuna, carefully pour off the excess liquid fr…
Open the canned tuna, carefully pour off the excess liquid from the can, transfer the fish to a small plate, and gently flake the larger chunks into bite-sized pieces using a fork.
- 03
Thoroughly wash and dry the fresh cucumbers and tomatoes
Thoroughly wash and dry the fresh cucumbers and tomatoes. Dice the vegetables into small, neat cubes roughly the size of a chickpea so every single spoonful features all textures.
- 04
Rinse the fresh parsley or dill, shake off any excess moistur…
Rinse the fresh parsley or dill, shake off any excess moisture, and mince finely with a sharp knife, discarding any woody stems.
- 05
In a small bowl, prepare the dressing
In a small bowl, prepare the dressing: combine the thick natural yogurt, a tablespoon of freshly squeezed lemon juice, and salt, then stir with a spoon until smooth.
- 06
In a large salad bowl, combine the drained chickpeas, flaked…
In a large salad bowl, combine the drained chickpeas, flaked tuna, diced cucumbers and tomatoes, and the minced fresh herbs.
- 07
Drizzle the prepared yogurt dressing over all the ingredients…
Drizzle the prepared yogurt dressing over all the ingredients and toss gently with a spatula from bottom to top to avoid mashing the tender tuna flakes.
Dishday
Useful advice
Cooking tip
To prevent the salad from getting soggy, scoop out the watery seeds from the cucumbers with a spoon before dicing them — this keeps the veggies delightfully crunchy.
How to serve
Serve the salad chilled in deep bowls, garnished with a few sprigs of fresh parsley or a slice of fresh lemon.
How to store
Since this salad is dressed with yogurt, it is highly recommended to enjoy it immediately. Un-dressed components can be stored separately in the fridge for up to 12 hours.
Note
Canned tuna in water is best suited for this recipe — it keeps the meal light and perfectly absorbs the creaminess of the yogurt dressing.
