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Mediterranean Chickpea & Tuna Salad

A no-cook Mediterranean bowl of chickpeas, tuna, and crisp vegetables tossed in a bright lemon–olive oil dressing.

A white bowl of chickpea and tuna salad with halved cherry tomatoes, diced cucumber, red onion, Kalamata olives, and chopped parsley, glossy with olive oil.
Prep 20 min Cook 0 min Total 20 min 4 servings

This is the kind of lunch that comes together in one bowl and actually keeps you full until dinner. Pantry staples do most of the work, so it's ready in about 20 minutes with no cooking.

Why it helps

Chickpeas bring soluble fiber, which helps lower LDL cholesterol as part of a balanced diet, while canned tuna adds lean protein and some omega-3 fats that support heart health. The dressing leans on extra-virgin olive oil for monounsaturated (unsaturated) fat instead of saturated fat, and rinsing the chickpeas plus choosing no-salt-added cans keeps the sodium modest. Food like this supports a heart-healthy pattern; it works alongside, not in place of, care from your clinician.

Ingredients

  • 2 (15-oz) cans no-salt-added chickpeas, drained and rinsed
  • 2 (5-oz) cans tuna in water, drained and flaked
  • 1 English cucumber, diced (about 2 cups)
  • 1 pint cherry tomatoes, halved
  • 1 red bell pepper, diced
  • 1/2 red onion, finely diced
  • 1/3 cup pitted Kalamata olives, sliced
  • 1/2 cup chopped fresh parsley
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh lemon juice (from 1-2 lemons)
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon black pepper
  • 1/4 cup crumbled feta (optional)

Instructions

  1. 1In a small jar or bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, oregano, and black pepper until emulsified.
  2. 2Rinse the drained chickpeas well under cold water and shake off the excess; rinsing washes away extra canning sodium. Add them to a large bowl.
  3. 3Add the flaked tuna, cucumber, cherry tomatoes, bell pepper, red onion, olives, and parsley to the bowl.
  4. 4Pour the dressing over the salad and toss gently until everything is evenly coated.
  5. 5Taste and adjust with a little more lemon or black pepper. Top with feta if using.
  6. 6Serve right away, or chill 20-30 minutes to let the flavors meld.

Nutrition (per serving, approximate)

370
Calories
24 g
Protein
34 g
Carbs
16 g
Fat
10 g
Fiber
380 mg
Sodium

Tips & swaps

  • Use no-salt-added or low-sodium canned beans and tuna, and rinse the chickpeas to cut sodium further.
  • For extra omega-3s, swap in canned wild salmon or tuna packed in olive oil (drain and skip 1 tablespoon of added oil).
  • Make ahead: this keeps 3 days covered in the fridge and travels well; add the parsley and any feta just before serving so they stay fresh.
  • No parsley? Fresh dill, basil, or mint all work, or stir in a handful of baby spinach or arugula.