Chickpea Tuna Salad Recipe

I needed a quick, healthy lunch idea that wasn’t boring, and this chickpea tuna salad recipe totally changed my routine. The blend of creamy texture and smoky, spicy harissa gives it a vibrancy that makes even simple sandwiches feel elevated. This recipe takes the classic creamy salad and elevates it significantly. It’s a plant-based alternative to traditional tuna salad that’s packed with protein and fiber, making it hearty enough to power you through the afternoon. The texture is perfect—creamy yet chunky—and it comes together in just 10 minutes from pantry staples. This is my new favorite go-to meal prep recipe.

Ingredients

• 15 oz (400 g) canned chickpeas
  Rinsed and thoroughly drained for best texture. Mash gently with a fork or potato masher to achieve a rustic, chunky consistency, rather than a smooth paste.
• 1/4 cup (60 ml) vegan mayonnaise
  Serves as the creamy binder for the base salad. Look for a high-quality brand with a neutral flavor profile.
• 2 tablespoons (30 ml) fresh lime juice
  Provides essential acidity and brightness that balances the creaminess of the mayo and heat of the harissa. Freshly squeezed lime juice is highly recommended over bottled for maximum flavor impact.
• 1 tablespoon (15 g) harissa paste
  The key ingredient for the smoky, spicy twist. Use a high-quality harissa paste; adjust the amount based on your preference for heat level.
• 1/2 cup (50 g) finely diced celery
  Adds a necessary layer of crisp texture and freshness to the chickpea tuna salad. Ensure the dice is very small so it distributes evenly throughout the mixture.
• 1/4 cup (25 g) finely diced red onion
  Provides sharp, pungent flavor to cut through the richness of the dressing. Rinse the diced onion briefly under cold water if you prefer a milder taste.
• 1/2 teaspoon (2.5 ml) smoked paprika
  Enhances the smoky notes of the harissa and adds depth to the finishing drizzle. Make sure to use *smoked* paprika, not sweet or hot paprika, for the intended flavor profile.
• 2 tablespoons (30 ml) extra virgin olive oil
  Used as the base for the vibrant finishing drizzle. A good quality olive oil will add a fruity note that complements the harissa and lime.
• 1/2 teaspoon (2 g) sea salt, to taste
  Adjust to your liking to enhance all the flavors in the salad. Start with 1/2 teaspoon and taste before adding more.
• 1/4 teaspoon (0.5 g) freshly ground black pepper, to taste
  Adds a subtle heat and complexity to the overall seasoning. Freshly ground pepper provides much more aroma than pre-ground.
• 1/4 cup (15 g) fresh cilantro, finely chopped
  Used as a garnish to add a pop of contrasting color and fresh, herbaceous flavor. If you dislike cilantro, substitute with fresh parsley or chives.

Instructions

1. Prepare the Chickpeas: Place the rinsed and drained chickpeas in a medium-sized mixing bowl. Use a fork or a potato masher to gently mash them, leaving some whole chickpeas for texture and structure. Avoid over-mashing to keep a hearty, chunky consistency, similar to traditional tuna salad.
2. Make the Creamy Dressing Base: In a small bowl, combine the vegan mayonnaise, 1 tablespoon (15 ml) of the fresh lime juice, 1/2 tablespoon (7.5 g) of the harissa paste, sea salt, and black pepper. Whisk these ingredients vigorously until the mixture is completely combined and smooth. This creates the creamy base dressing that coats the chickpeas evenly.
3. Combine the Salad: Add the finely diced celery and red onion directly to the mashed chickpeas in the larger bowl. Pour the prepared creamy harissa-lime dressing over the chickpea and vegetable mixture. Gently fold all the ingredients together using a spatula or spoon until the chickpeas and vegetables are evenly coated in the dressing. Avoid stirring too vigorously to prevent turning the mixture into a paste. If the mixture seems too dry, I add another splash of lime juice to loosen it up.
4. Create the Smoky Drizzle: In a separate small bowl, combine the remaining 1/2 tablespoon (7.5 g) harissa paste, the remaining 1 tablespoon (15 ml) fresh lime juice, smoked paprika, and extra virgin olive oil. Whisk continuously until the mixture emulsifies and forms a vibrant, glossy drizzle. This concentrated drizzle provides the finishing punch of flavor and visually enhances the dish.
5. Assemble and Serve: Spoon a generous portion of the chickpea tuna salad onto your serving plate or bowl. Create a slight mound in the center. Drizzle the prepared smoky harissa-lime oil generously over the top of the chickpea salad, letting it naturally run down the sides. Finish with a light sprinkle of finely chopped fresh cilantro for a final pop of color and freshness.
6. Enjoy Immediately or Chill: Serve immediately on toast, in lettuce wraps, or over a bed of greens. If preparing ahead, store this easy chickpea tuna salad recipe in an airtight container for up to 3 days in the refrigerator. The flavors will deepen as it rests.

Serving Suggestions and Variations

This chickpea tuna salad recipe is incredibly versatile and can be served in many different ways. Here are a few family-friendly ideas for easy meals during the week:

• Open-Face Sandwich: Pile a generous scoop of the chickpea tuna salad recipe onto toasted sourdough bread. Top with fresh avocado slices and a sprinkle of microgreens for a beautiful and satisfying lunch.
• Lettuce Wraps: For a low-carb option, spoon the mixture into large crisp lettuce cups (such as romaine or butter lettuce). This highlights the fresh flavor and crunch of the salad.
• As a Side Salad or Appetizer: Serve a scoop alongside fresh-cut vegetables or crunchy crackers. It’s perfect for picnics or as part of a larger meal spread.
• Avocado Toast Topping: Spread a thin layer of mashed avocado on toast, then add a layer of the chickpea salad on top. The creamy avocado pairs perfectly with the spicy harissa.

Meal Prep Tips for Easy Weekday Lunches

This recipe is perfect for high-protein snacks or quick lunches on busy days. Here is how to keep this healthy eating option fresh all week long:

• Storage: This chickpea tuna salad keeps well in an airtight container in the refrigerator for up to 3 days. The texture holds up nicely and the flavors actually improve as it chills.
• Make Ahead: Prepare a large batch of this chickpea tuna salad recipe on Sunday evening and portion it out for quick lunches throughout the week. Store individual servings in small containers to grab and go. I always make a batch of this on Monday mornings and portion it into containers for grab-and-go lunches, which helps me stay on track with my healthy eating goals.
• Prep Drizzle Separately: If you want the drizzle to look its best, keep the main salad mixture and the harissa drizzle separate during storage. Drizzle just before serving to maintain the vibrant color and oil consistency.

Frequently Asked Questions

Q: Can I use regular mayonnaise instead of vegan mayonnaise?

A: Yes, absolutely. The recipe works perfectly fine with regular mayonnaise. The vegan option is included for those who prefer a plant-based version, making this a great option for diverse dietary needs in a family.

Q: Is harissa paste very spicy?

A: Harissa paste typically offers a moderate amount of heat, but brands vary significantly. If you are sensitive to spice, start by using half the recommended amount (1/2 tablespoon) and increase it after tasting. You can also add more lime juice or mayo to counteract excess heat if necessary.

Q: What other proteins work in this recipe?

A: While this recipe specifically uses chickpeas as the base, you can substitute the chickpeas for regular canned tuna if you prefer, maintaining the same dressing and ratios for a non-plant-based version of this chickpea tuna salad. The flavor profile is excellent with either base protein.

Q: How long does this salad last in the refrigerator?

A: When stored properly in an airtight container, the chickpea tuna salad retains its quality for 3 to 4 days. The texture may soften slightly, but the flavor will remain excellent, making it ideal for meal prep recipes.

Q: Can I use different beans if I don’t have chickpeas?

A: Yes, white beans like cannellini beans or great northern beans are excellent substitutes for chickpeas. They are softer and will create a very creamy texture when mashed, offering a slightly milder flavor profile that works well with the harissa dressing.

Q: What other herbs can I use instead of cilantro?

A: If cilantro is not your preference, fresh parsley or dill make great substitutes. Both offer a fresh, green note that complements the other flavors in the chickpea tuna salad. Chives also work well for a milder onion flavor.

Conclusion

This easy chickpea tuna salad recipe provides a new level of flavor and satisfaction to your healthy eating routine. It’s fast to prepare, affordable, and versatile, making it perfect for busy individuals and families looking for quick, nutritious meals. Save this chickpea tuna salad recipe to your Pinterest board for later!

chickpea tuna salad recipe

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• Author: Liana Brooks
• Total Time: 10 minutes
• Yield: 4 servings 1x
• Diet: Vegan

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Description

A vibrant, plant-based alternative to traditional tuna salad, this recipe features mashed chickpeas and a creamy harissa-lime dressing for a quick, healthy lunch or meal prep option.

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Ingredients

Scale 1x2x3x

• 15 oz canned chickpeas, rinsed and drained
• 0.25 cup vegan mayonnaise
• 2 tablespoons fresh lime juice
• 1 tablespoon harissa paste
• 0.5 cup finely diced celery
• 0.25 cup finely diced red onion
• 0.5 teaspoon smoked paprika
• 2 tablespoons extra virgin olive oil
• 0.5 teaspoon sea salt, to taste
• 0.25 teaspoon freshly ground black pepper, to taste
• 0.25 cup fresh cilantro, finely chopped (optional)

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Instructions

1. Prepare Chickpeas: Place the rinsed and drained chickpeas in a medium bowl. Mash gently with a fork or potato masher, leaving some whole for a chunky texture. Do not over-mash into a paste.
2. Make Creamy Dressing Base: In a separate small bowl, combine the vegan mayonnaise, 1 tablespoon of lime juice, 0.5 tablespoon of harissa paste, sea salt, and black pepper. Whisk until smooth.
3. Combine Salad Ingredients: Add the diced celery and red onion to the mashed chickpeas. Pour the creamy dressing over the mixture and fold gently with a spatula until everything is evenly coated. Add more lime juice if the mixture seems too dry.
4. Create Smoky Drizzle: In a separate small bowl, whisk together the remaining 0.5 tablespoon harissa paste, remaining 1 tablespoon lime juice, smoked paprika, and extra virgin olive oil until emulsified.
5. Serve and Garnish: Spoon the chickpea salad onto a serving plate. Drizzle generously with the prepared smoky oil and garnish with finely chopped fresh cilantro. Serve immediately on toast, in wraps, or over greens.

Notes

Store in an airtight container in the refrigerator for up to 3 days. If you dislike cilantro, substitute with fresh parsley or chives. For a milder flavor, rinse the diced red onion briefly under cold water before adding to the salad.

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Category: Main Course
• Method: No Cook
• Cuisine: General

Nutrition

• Serving Size: 1 serving (~200 g)
• Calories: 280 calories
• Sugar: 2 g
• Sodium: 380 mg
• Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 14 g
• Trans Fat: 0 g
• Carbohydrates: 22 g
• Fiber: 5 g
• Protein: 8 g
• Cholesterol: 0 mg

Keywords: chickpea salad, vegan, plant-based, harissa, quick lunch, healthy, meal prep, easy recipe, no-cook