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Healthy Tuna Garbanzo Bean Salad: A Protein-Packed, Flavorful Meal

Healthy Tuna Garbanzo Bean Salad
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This salad takes me back to sunny afternoon lunches with my grandfather—he’d mix up canned tuna with whatever beans and herbs he had on hand. Simple, hearty, and full of love. Today, it’s still my go-to when I want something filling yet fresh. Packed with protein, fiber, and bright Mediterranean flavors, this salad is as nourishing as it is delicious. Whip it up in minutes and enjoy every wholesome bite!

Ingredients

Scale

  • 1 can (5 oz) tuna in water, drained

  • 1 can (15 oz) garbanzo beans (chickpeas), drained and rinsed

  • 1/4 cup red onion, finely chopped

  • 1/2 cup cherry tomatoes, halved

  • 1/4 cup cucumber, diced

  • 2 tablespoons fresh parsley, chopped

  • 2 tablespoons olive oil

  • 1 tablespoon lemon juice

  • Salt and pepper to taste

  • Optional: a sprinkle of feta cheese or olives

Instructions

  • In a large bowl, combine tuna, garbanzo beans, red onion, tomatoes, cucumber, and parsley.

  • Drizzle with olive oil and lemon juice, then season with salt and pepper.

  • Toss gently to mix.

  • Chill for 10–15 minutes or serve immediately.

Notes

  • Use high-quality tuna: Tuna packed in olive oil adds extra flavor. Just drain slightly to keep some richness.

  • Add crunch: Toss in chopped celery, bell pepper, or even toasted nuts for texture.

  • Brighten it up: A touch of red wine vinegar or Dijon mustard adds zing to the dressing.

  • Make it creamy: Mix in a spoon of plain Greek yogurt or hummus for a smooth finish.

  • Fresh herbs matter: If you don’t have parsley, try basil, dill, or mint for a flavor twist.

  • Serve creatively: Pile it on lettuce leaves, stuff into pita bread, or serve over quinoa for a complete meal.

  • Chill for flavor: Let it sit in the fridge for 30 minutes so the flavors meld beautifully.

Nutrition

Find it online: https://recipes.gernarb.com/healthy-tuna-garbanzo-bean-salad-a-protein-packed-flavorful-meal/