Summery Tuna Chickpea Salad with Avocado Dressing
10-minute Tuna Chickpea Salad with a Creamy Avocado Dressing is the perfect solution for a quick, delicious meal on busy days. This flavorful salad combines flaky tuna, hearty chickpeas, crisp vegetables, and a creamy avocado dressing for a satisfying dish that’s ready in no time.
Disclosure: This post may contain affiliate links. This means I get a small commission if you decide to make a purchase through my links at no extra cost to you.
This quick summer salad offers a delightful combination of flavors and textures. Flaked tuna and hearty chickpeas create a satisfying base, while crisp vegetables add a refreshing element. The creamy avocado dressing ties everything together, creating a well-balanced salad in just 10 minutes.
Best served chilled, it is ideal for a light lunch, picnics, barbecues, or as a refreshing side dish for any meal. Serve it solo, over a bed of greens, or wrapped in pita bread for a portable option.
Ingredients
Chickpeas: Canned chickpeas are incredibly convenient for this recipe. Simply drain and rinse them thoroughly. However, you can also cook dried chickpeas at home and use them in this recipe.
Tuna: Both tuna packed in water and oil work well. If using oil-packed tuna, drain some of the oil to avoid an overly greasy salad. White albacore tuna offers a milder flavor, while chunk light tuna adds a more robust taste.
Vegetables: Feel free to experiment with your favorite chopped vegetables! Red bell pepper, red onion, cucumber, and tomato are my favorite combination. But other options like chopped celery or chopped fresh corn could be delicious additions.
Cilantro & Pickled Jalapeno: Fresh cilantro adds a bright, citrusy flavor, while pickled jalapeno brings a touch of heat. Adjust the amount of each to suit your spice preference. If you don’t have pickled jalapenos, substitute them with finely chopped fresh jalapenos for a bolder kick.
Avocado Dressing: This creamy dressing is rich from ripe avocado. For a lighter dressing, use more yogurt or water. Conversely, for a thicker dressing, use less liquid.
See the recipe card for the complete list of ingredients and quantities.
Step-by-step Instructions
Step 1: In a blender or food processor, combine the avocado, yogurt, lemon juice, olive oil, garlic, water, and salt and pepper. Blend until smooth and creamy.
Step 2: In a medium bowl, combine the chickpeas, red bell pepper, red onion, tomato, cucumber, and jalapenos. Add the drained tuna and use a fork to break it up into flakes.
Step 3: Pour the avocado dressing over the chickpea and tuna mixture.
Step 4: gently fold it until everything is well combined. Taste the salad and adjust the seasonings as needed. Garnish with chopped fresh cilantro.
Expert Tips
- Freshly squeezed lemon juice is essential for a bright and vibrant dressing. It adds tang and helps prevent the avocado from browning.
- For the best taste and texture, chill the salad in the refrigerator for at least 30 minutes before serving.
- Ensure avocados are ripe but firm when preparing the dressing. Overripe avocados may result in a too-soft dressing, while underripe ones might lack creaminess.
- This salad is best enjoyed fresh. However, if you have leftovers, store them in an airtight container in the refrigerator for up to 2 days.
Serving Suggestions
Enjoy tuna chickpea salad with avocado dressing on bread for a sandwich, with crackers, or on a bed of lettuce for a light and refreshing lunch or dinner.
Pack this salad for a picnic or potluck gathering. It’s a crowd-pleaser that can be enjoyed by everyone, whether served as a main dish or side.
Recipe FAQs
While best enjoyed fresh, you can prep components for faster assembly: cook and chill chickpeas, flake and store tuna in an airtight container, and chop and store vegetables in an airtight container. Prepare the dressing just before serving to prevent browning.
Browning is natural. Use perfectly ripe avocado, add fresh lemon juice to the dressing, and store leftover salad in an airtight container to limit air exposure.
Yes, lime juice can be used as a substitute for lemon juice in the dressing. It will impart a slightly different flavor but will still provide the desired citrusy zing.
More Chickpea Recipes
- Enjoy a lighter option with this refreshing Chickpea Salad Sandwich. Made with crisp vegetables, creamy chickpeas, and a zesty dressing, it’s a perfect choice for a quick meal on the go.
- Dive into the aromatic flavors of our Marry Me Chickpeas. Infused with a blend of exotic spices and herbs, this creamy dish will transport your taste buds to a culinary adventure.
- Savor the wholesome flavors of this Roasted Eggplant and Chickpea Buddha Bowl. Tossed with fragrant herbs and a tangy yogurt dressing, it’s a nourishing bowl of goodness that will satisfy and energize you.
- Crave something creamy? Try this Chickpea Deviled Eggs. Bursting with savory spices and creamy filling, they’re a delightful twist on a classic appetizer that’s sure to please any palate.
- These Chocolate Dirt Pudding Cups are the vegan dessert you’ve been waiting for. This no-bake recipe is perfect for busy schedules and uses hidden chickpeas for an extra protein punch. It’s a fun activity for kids and a delicious treat everyone will enjoy.
If you tried this Tuna and Chickpea Salad Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below.
Equipment
Ingredients
- 1 15 oz can chickpeas drained and rinsed
- 1 5 oz can tuna in water or oil (drained if using oil)
- ½ red bell pepper chopped
- ¼ red onion finely chopped
- ½ medium tomato chopped
- 1 small cucumber diced
- 1-2 tablespoons pickled jalapeno finely chopped (adjust to your spice preference)
- 1-2 tablespoons cilantro finely chopped
For the dressing:
- ½ medium avocado (should give around ½ cup when mashed)
- 2 tablespoons olive oil
- ¼ cup yogurt Greek or plain
- 2 tablespoons lemon juice
- 1 clove garlic minced
- ¼ cup water to thin the dressing
- ½ teaspoon salt adjust as per taste
- ¼ teaspoon black pepper
Instructions
- Make the avocado dressing: Combine the avocado, yogurt, lemon juice, olive oil, garlic, water, and salt and pepper in a blender or food processor. Blend until smooth and creamy.
- Prep the salad: In a medium bowl, combine the chickpeas, red bell pepper, red onion, cucumber, tomato, and jalapenos. Add the drained tuna to the bowl and use a fork to break it into flakes.
- Combine and dress: Pour the avocado dressing over the chickpea and tuna mixture and gently fold it until everything is well combined. Taste the salad and adjust the seasonings with more salt, pepper, or lemon juice as needed. Garnish with chopped fresh cilantro. Chill for a few minutes before serving.
Notes
- Freshly squeezed lemon juice is essential for a bright and vibrant dressing. It adds tang and helps prevent the avocado from browning.
- For the best taste and texture, chill the salad in the refrigerator for at least 30 minutes before serving.
- Ensure avocados are ripe but firm when preparing the dressing. Overripe avocados may result in a too-soft dressing, while underripe ones might lack creaminess.
Nutrition
