Tuna Chickpea Protein Bowl (Printable)

A bright protein bowl featuring tuna, chickpeas, fresh vegetables, and a zesty lemon dressing.

# What You Need:

→ Protein & Legumes

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

# Steps:

01 - In a large bowl, mix chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and olives until evenly distributed.
02 - Whisk olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper in a small bowl until fully emulsified.
03 - Pour the dressing over the salad mixture and toss gently to coat all components evenly.
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 Advice:

01 -
  • It tastes restaurant-quality but takes less time than deciding what to order.
  • You'll actually feel full and energized instead of that heavy, overstuffed feeling.
  • Every single ingredient earns its place, so nothing gets wasted.
02 -
  • Drain your chickpeas and tuna really well, or you'll end up with a watery pool at the bottom of your bowl after a few hours.
  • Don't dress the salad more than a few hours ahead unless you like soggy cucumbers—the acid in the lemon juice slowly softens everything.
03 -
  • Pat your chickpeas dry with a paper towel after rinsing so they don't dilute your dressing and they stay slightly creamy instead of waterlogged.
  • Make the dressing while your vegetables are prepping, so everything comes together smoothly and you're not juggling multiple things at once.
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