Chickpea and tuna salad
No cooking, rich in plant and animal protein and fibre: a complete salad ready in ten minutes, perfect for a cold cutting meal.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle240 g cooked chickpeas, drained
- check_circle120 g canned tuna in water, drained
- check_circle100 g tomato
- check_circle50 g bell pepper
- check_circle55 g red onion
- check_circle14 g olive oil
- check_circle15 g vinegar, parsley, salt, pepper
Method
- 1Rinse and drain the chickpeas and tip them into a bowl.
- 2Add the flaked tuna, diced tomato and pepper, and the sliced onion.
- 3Dress with olive oil, vinegar, salt and pepper.
- 4Toss, scatter with parsley and serve cold.
No-cook, complete and filling
This salad combines plant protein (chickpeas) and animal protein (tuna) over a base of crunchy vegetables, for 23 g of protein, 40 g of carbs and 11 g of fibre — all without turning on the stove. Ready in ten minutes, it is perfect for a cutting lunch or a packed meal: filling thanks to the fibre, yet reasonable at 342 kcal.
The chickpeas bring slow carbs and fibre that keep you full for hours, the canned tuna lean protein with almost no fat. It is a textbook example of a balanced cold dish that is anything but frustrating.
Watch the only real trap: the dressing
In a salad, it is never the contents that are the problem but the oil: one spoon is already ~90 kcal. Here the dressing stays light and measured. To boost protein, add a hard-boiled egg or a bit more tuna; for freshness, extra cucumber or pepper, near-free on calories.
Ideal for meal prep
This is a salad that benefits from resting: the chickpeas and tuna soak up the dressing. Make it the day before for a packed lunch, ideally keeping the dressing separate if you add delicate ingredients. It keeps for 2 days in the fridge with no issue.
Varying the legume and the protein
This salad is a canvas: keep the legume + lean protein + crunchy vegetables principle, and change the players. Chickpeas swap for white or kidney beans or lentils; tuna for mackerel, sardines (rich in omega-3s), hard-boiled eggs, grilled chicken or tofu for a vegetarian version.
For the vegetables, follow the seasons: tomato and cucumber in summer, pepper and corn year-round, rocket or spinach for volume. A touch of feta, olives or fresh herbs completely changes the dish's character. With the same nutritional base, you get a different salad every week without ever tiring of it.
What to pair it with
To vary cold salads rich in protein and fibre, these recipes extend the idea.
Key takeaways
- 23 g protein and 11 g fibre, no cooking: a complete lunch in 10 minutes.
- Chickpeas (fibre + slow carbs) + tuna (lean protein) = lasting satiety.
- Watch the dressing oil, the only real calorie item.
- Better after resting: ideal to prep the day before for a packed lunch.
Frequently asked questions
Are chickpeas good for muscle building?
Yes: about 8-9 g of protein per 100 g cooked, plus fibre and slow carbs. Like most legumes, they benefit from being paired with a grain or an animal protein (here the tuna) for a complete amino acid profile.
Should you choose tuna in water or in oil?
In water for training: same protein, but far less fat and fewer calories than tuna in oil. Drain it well. Tuna in oil is still fine if you count the oil in your macros.
Is this salad genuinely filling?
Yes, thanks to its 11 g of fibre (chickpeas, vegetables) and 23 g of protein, the two main drivers of satiety. It fills you up far more than a plain green salad, for a moderate calorie total.
Track your nutrition and progress
Log your workouts, your weight and your records — free, on mobile and desktop.