Avocado Chickpea Tuna Salad
A quick and nutritious salad featuring creamy avocado, fiber-rich chickpeas, and lean tuna, all tossed in a zesty lemon vinaigrette. High in protein and healthy fats, this salad is perfect for lunches, dinners, or meal prep, delivering both flavor and nourishment in just 15 minutes.
Equipment
- 1 large mixing bowl
- 1 small bowl
- 1 whisk or fork
- 1 Can Opener
- 1 Cutting board
- 1 knife
Ingredients
- Salad Ingredients
- 5 ounces canned tuna drained and flaked
- 15 ounces chickpeas 1 can, rinsed and drained
- 1 medium avocado peeled and diced
- ¼ cup onion finely diced
- 2 tablespoons flat-leaf parsley chopped
- Vinaigrette Ingredients
- 2 tablespoons fresh lemon juice
- 2 tablespoons champagne vinegar or extra lemon juice
- 1 tablespoon Dijon mustard
- 1 tablespoon olive oil
- 1 tablespoon honey or maple syrup
- Kosher salt to taste
- Freshly ground black pepper to taste
Instructions
- Prepare the Tuna: Open your can of tuna and drain it thoroughly to remove any excess liquid. Place the tuna into a large mixing bowl and use a fork to gently flake it apart. Make sure the pieces are evenly separated, which will help each bite mix well with the other ingredients and absorb the vinaigrette more evenly.
- Rinse and Drain Chickpeas: Open your can of chickpeas and pour them into a colander. Rinse them under cold running water to remove the canning liquid and any excess sodium. Allow them to drain completely. Add the chickpeas to the same large mixing bowl with the flaked tuna, ensuring they are evenly distributed throughout the salad.
- Dice the Avocado: Take a ripe avocado, cut it in half, remove the pit, and carefully scoop the flesh out with a spoon. Dice the avocado into bite-sized cubes. Add the diced avocado to the tuna and chickpeas in the bowl, gently folding them in to avoid mashing. The creamy texture of avocado will create a smooth, rich element in every bite.
- Prepare the Onion and Parsley: Peel and finely dice 1/4 cup of onion. Chop 2 tablespoons of fresh flat-leaf parsley. Sprinkle both the onion and parsley over the salad mixture in the large bowl. The onion adds a subtle sharpness while the parsley provides a fresh, herbaceous note that brightens the salad.
- Whisk Together the Vinaigrette: In a small bowl, combine 2 tablespoons of fresh lemon juice, 2 tablespoons of champagne vinegar (or extra lemon juice if preferred), 1 tablespoon of Dijon mustard, 1 tablespoon of olive oil, and 1 tablespoon of honey or maple syrup. Use a whisk or fork to vigorously mix the ingredients until they form a smooth, emulsified dressing. Add a pinch of kosher salt and freshly ground black pepper to taste. Taste the vinaigrette and adjust any flavors to your preference – more honey for sweetness, more lemon for tang.
- Combine Salad and Dressing: Pour the prepared vinaigrette evenly over the salad ingredients in the large bowl. Using a large spoon or spatula, gently toss the salad until every ingredient is coated with the dressing. Make sure the tuna, chickpeas, avocado, onion, and parsley are fully incorporated so that each bite contains a balanced mix of flavors and textures.
- Taste and Adjust Seasoning: Before serving, taste the salad carefully. Adjust the seasoning as needed, adding more salt, pepper, or a squeeze of lemon juice to enhance the flavors. The balance of tangy, creamy, and savory elements should be harmonious, making the salad bright and satisfying.
- Serve and Enjoy: Transfer the salad to individual bowls or serve directly from the mixing bowl. This salad is best enjoyed immediately for the freshest taste and optimal texture.If storing, cover tightly and refrigerate for up to two days. When ready to serve later, gently stir to recombine the ingredients before eating.
Notes
- Use ripe but firm avocado to avoid mushy texture.
- Rinse canned chickpeas thoroughly to reduce sodium and improve flavor.
- Substitute Dijon mustard with whole-grain mustard for extra texture.
- Honey or maple syrup can be adjusted to taste for sweetness.
- Best served immediately, but can be stored in the fridge for up to 2 days.
- Gently fold the avocado to prevent it from mashing.
- Feel free to add extra herbs like dill or cilantro for variation.
- For a spicier kick, sprinkle a pinch of cayenne or red pepper flakes.
