Italian Chickpea, Tomato and Tuna Salad Recipe
This salad is a quick, filling meal made from canned ingredients and a few fresh add‑ins: chickpeas, tuna, tomatoes and olive oil. In Italy, salads like this are often taken to the beach or to work – they don’t need reheating and are nicely satisfying. It tastes a bit like a lighter version of potato salad, but with chickpeas.
This salad combines the Italian style of “from the can” eating with a few fresh ingredients to create a complete meal in under 10 minutes. Chickpeas, tuna in olive oil and sun‑sweet cherry tomatoes make a combination that fills you up like a proper lunch yet stays light and fresh. It’s exactly the kind of food Italians pack in a box for the beach or for a work break.
Chef's tips
Rinse the chickpeas well in a sieve until they stop foaming – this gives the salad a cleaner taste and a more delicate texture. Slice the onion very thinly and, if you have a moment, soak it for a few minutes in cold water with a little vinegar or lemon to soften its sharpness. Don’t skimp on good olive oil and salt – they tie all the ingredients together; add the seasoning gradually, tasting after each mix.
How to serve
Serve well chilled with a slice of crusty baguette or pan‑fried croutons that will soak up the dressing of olive oil and tomato juices. It’s perfect as a lunchbox meal on a hot day at the office when you don’t feel like anything warm. To drink, water with lemon, a slightly dry rosé or a non‑alcoholic mint lemonade all work well.
Ingredients
- canned chickpeas drained weight, 1 standard can - 240 g
- canned tuna in olive oil drained weight - 160 g
- cherry tomatoes - 200 g
- red onion - 0.5 piece
- pitted black olives - 40 g
- fresh flat‑leaf parsley - 0.5 handfuls
- olive oil you can use some of the oil from the tuna can - 2 tablespoons
- lemon juice - 1.5 tablespoons
- salt to taste
- freshly ground pepper to taste
Preparation
- Drain the chickpeas in a sieve and rinse under running water. Set aside to drain well.
- Drain the excess oil from the tuna (you can keep some for the dressing). Flake the tuna with a fork into smaller pieces.
- Cut the cherry tomatoes into halves or quarters. Peel the onion and slice into thin slivers.
- Cut the olives into halves or slices. Finely chop the parsley.
- In a large bowl, combine the chickpeas, tuna, tomatoes, onion, olives and parsley.
- In a small bowl, whisk together the olive oil, lemon juice, a pinch of salt and pepper. Pour over the salad and gently toss.
- Taste and adjust the seasoning with extra salt, pepper or lemon juice if needed. Serve immediately or after briefly chilling in the fridge.
Storage
The salad keeps well in the fridge for up to 1 day. Store it in an airtight container; stir before serving and refresh with a little extra lemon juice or olive oil if needed.
