Tuna Chickpea Protein Bowl (Printable)

A vibrant bowl with tuna, chickpeas, fresh veggies, and zesty lemon dressing for a quick nutritious meal.

# What you'll need:

→ Protein & Legumes

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 cans (5 oz each) tuna in water, drained

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 small cucumber, diced
05 - 1/4 red onion, finely chopped
06 - 1/4 cup fresh parsley, chopped
07 - 1/4 cup pitted kalamata olives, sliced (optional)

→ Dressing

08 - 3 tablespoons extra virgin olive oil
09 - 2 tablespoons fresh lemon juice
10 - 1 teaspoon Dijon mustard
11 - 1 garlic clove, minced
12 - 1/2 teaspoon salt
13 - 1/4 teaspoon black pepper

→ Optional Toppings

14 - 1/4 cup crumbled feta cheese
15 - Pinch of red pepper flakes

# How to make it:

01 - In a large bowl, mix chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and olives.
02 - Whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper until well combined.
03 - Pour the dressing over the salad mixture and toss gently to ensure even coating.
04 - Sprinkle crumbled feta cheese and red pepper flakes on top, if desired.
05 - Serve immediately or cover and refrigerate up to 2 days to enhance flavor.

# Expert suggestions:

01 -
  • It's protein-packed enough to keep you full for hours, which means no afternoon energy crash.
  • Everything comes together in fifteen minutes, no cooking required, so it works on days when turning on the stove feels like too much.
  • It actually tastes better the next day as flavors meld, making it perfect for meal prep without any sad, soggy energy.
02 -
  • Don't skip draining your canned ingredients thoroughly—excess liquid is the number one reason this can turn into mush instead of staying crisp and refreshing.
  • The dressing needs to be made fresh, and mustard is key—it's what creates that creamy texture without using mayo or cream, which would make this feel heavy.
03 -
  • Use really good olive oil here because it's raw and not cooked, so the quality actually shines through in every bite.
  • Mince your garlic super fine or use a garlic press so it distributes evenly and you don't get accidental chunks that are too intense.
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