Dense Bean Chickpea Tuna Salad

Along the Mediterranean coast, bean-and-tuna salads have long been a go-to for hearty, no-cook lunches. This version piles chickpeas and white beans with flaked tuna, cucumber, and a lemony Dijon olive-oil dressing.

Serves 4 · 15 min prep

Estimate for one serving

• 385 cal
• 32g protein
• 34g carbs
• 14g fat

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Ingredients

• 1 can (15 oz) canned chickpeas, drained and rinsed
• 1 can (15 oz) canned white beans, drained and rinsed
• 2 cans (5 oz each) canned solid white tuna in water, drained
• 1 medium English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely diced
• 1/4 cup fresh parsley, chopped
• 3 tbsp fresh lemon juice
• 2 tbsp extra-virgin olive oil
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• 3/4 tsp salt
• 1/2 tsp black pepper
• 1/3 cup crumbled feta cheese

Instructions

1. 1Drain and rinse the chickpeas and white beans thoroughly in a colander, then pat them dry with a clean kitchen towel so the salad stays bright rather than watery.
2. 2Flake the drained tuna into large chunks in a big mixing bowl, keeping some texture instead of mashing it smooth.
3. 3Add the chickpeas, white beans, diced cucumber, halved cherry tomatoes, finely diced red onion, and chopped parsley to the bowl with the tuna.
4. 4In a small jar or ramekin, whisk together the lemon juice, olive oil, Dijon mustard, garlic powder, salt, and black pepper until the dressing looks emulsified and glossy.
5. 5Pour the dressing over the bean-tuna mixture and fold gently with a spatula so every bite gets coated without crushing the beans.
6. 6Taste and adjust seasoning with an extra pinch of salt or squeeze of lemon if needed; the salad should taste bright and savory.
7. 7Fold in the crumbled feta last so it stays distinct and creamy rather than dissolving completely.
8. 8Cover and chill for at least 15 minutes so the flavors meld, or portion into meal-prep containers right away for grab-and-go lunches.
9. 9Serve cold or at cool room temperature in bowls, lettuce cups, or over greens for a satisfying midday plate.
10. 10If packing for work, keep any extra greens separate and stir the salad once more before eating so the dressing redistributes.