Hearty Tuna and Garbanzo Bean (Printable)

Protein-packed Mediterranean salad with tuna, garbanzo beans, fresh vegetables, and tangy lemon-herb dressing. Ready in 15 minutes.

# What You Need:

→ Proteins

01 - 2 cans tuna in olive oil (5 oz each), drained
02 - 1 can garbanzo beans (chickpeas) (15 oz), drained and rinsed

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 small cucumber, diced
05 - 1/4 red onion, thinly sliced
06 - 1/4 cup pitted Kalamata olives, sliced
07 - 1/4 cup fresh parsley, chopped

→ Dressing

08 - 3 tbsp extra-virgin olive oil
09 - 2 tbsp freshly squeezed lemon juice
10 - 1 tsp Dijon mustard
11 - 1 small garlic clove, finely minced
12 - 1/2 tsp dried oregano
13 - Salt and freshly ground black pepper, to taste

# How To Make:

01 - In a large salad bowl, combine the drained tuna and garbanzo beans.
02 - Add the cherry tomatoes, cucumber, red onion, olives, and parsley to the bowl.
03 - In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper until well emulsified.
04 - Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
05 - Taste and adjust seasoning if needed. Serve immediately, or refrigerate for up to 3 hours to allow flavors to meld.

# Expert Tips:

01 -
  • It comes together faster than you can debate what to order for takeout
  • The satisfying protein keeps you full for hours without any heavy food coma
02 -
  • The salad actually tastes better after sitting for an hour, so do not be afraid to make it ahead
  • Drain the tuna and beans really well, otherwise the dressing slides right off
03 -
  • Use tuna packed in olive oil instead of water for a much more satisfying result
  • Let the salad rest for 15 minutes before serving to let the dressing soak into the beans

Go Back