Garbanzo Salad with Tuna
This Garbanzo Salad with Tuna also has crisp red bell pepper and parsley to make this a bean salad that’s loaded with flavor! For a lower-carb version use more tuna and peppers and less beans.
All summer I’ve been re-shooting the photos for old favorites like this Garbanzo Salad with Tuna, and now fall is coming and I want to share favorites like this while fresh garden herbs and veggies are still available. This salad was inspired by the wonderful tuna packed in olive oil that I love so much! And now that I can’t find it in stores near me I order Genova Tuna in Olive Oil (affiliate link) by the case from Amazon.com! (You can use any good quality tuna that’s available where you live, preferably tuna packed in olive oil.)
The salad is also kind of a riff on my favorite White Bean Salad with Tuna and Parsley. I love the combination of beans, tuna, and parsley, and parsley has been declared one of the World’s Healthiest foods because it contains lots of anti-oxidants. And the chopped red peppers are another healthy ingredient that adds some crunch. For sure if I was still going off to teach school every day, this is a salad I’d love for a delicious No-Heat Lunch; if you like these flavors, please give this salad a try!
How to Make Garbanzo Salad with Tuna:
(Scroll down for complete recipe with nutritional information.)
- Drain the can of garbanzo beans into a colander and rinse well with cold water. Let drain or pat dry with paper towels so the beans aren’t wet.
- Whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
- Put the beans into a bowl, mix with about half the dressing mixture, and let beans marinate while you prep the other ingredients. (I have no idea why I marinated the beans in a different bowl than I made the salad in, duh.)
- I used my favorite Genova Tuna in Olive Oil (affiliate link) for this salad and I highly recommend using olive oil tuna. (But you do know I can’t see through the computer, so use your favorite tuna, whatever that is!)
- Drain the tuna and break apart with a fork. (Keep it slightly chunky.)
- Chop up the red bell pepper and chop about 1/4 cup chopped red onion. (You can also use sliced green onion if you’re not a raw onion fan.)
- Finely chop about a cup of parsley. I like curly parsley in this salad, but curly or flat parsley will work.
- When all the ingredients are ready, gently mix the marinated beans, red pepper, onion, and parsley into the tuna, adding the rest of the dressing (as much as you prefer.)
- Eat and enjoy!
More Salad Recipes with Parsley:
Weekend Food Prep:
This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
- one 5 oz. can tuna packed in olive oil (see notes)
- one 15 oz. can garbanzo beans
- 1 chopped red bell pepper
- 1/4 cup chopped red onion (see notes)
- 1 cup chopped parsley (see notes)
- 3 T extra virgin olive oil
- 2 T fresh lemon juice (see notes)
- salt and pepper to taste
- Put garbanzo beans in colander and rinse well with cold water, until no more foam appears. Let drain, then pat dry with paper towels if needed so the beans are relatively dry.
- In small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
- Put the drained beans into a bowl and mix in half the dressing. Let beans marinate while you prep the other ingredients.
- Chop the red pepper and red onion (or green onion.)
- Wash the parsley, spin dry, and finely chop. (You can use flat parsley, but I like the texture of the curly parsley in this salad.)
- Drain oil from tuna and discard, then put tuna in mixing bowl. Break apart with a fork a little, keeping it slightly chunky.
- Add the marinated beans and dressing, chopped red pepper, chopped red onion, and chopped parsley and gently combine. (Don’t over-mix the salad.)
- Gently mix additional dressing into salad. If you prefer your salads on the dry side, you may not want all the dressing.
- Season to taste with more fresh ground black pepper and sea salt to taste and serve.
- This will stay good in the refrigerator for at least a day or two and it’s great for a No-Heat Lunch, but at my house it doesn't last too long.
Amount Per Serving: Calories: 332Total Fat: 17gSaturated Fat: 2.2gTrans Fat: 0gUnsaturated Fat: 12.6gCholesterol: 17mgSodium: 442mgCarbohydrates: 28gFiber: 8gSugar: 6.4gProtein: 19g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Beans are allowed for any phase of the South Beach Diet, but they’re limited to small portions for phase one, so I would eat this Garbanzo Salad with Tuna as a lunch for phase two or three. This is too high in carbs for a low-carb diet plan, but you can use less beans and more tuna and peppers for a lower-carb version.
Find More Recipes Like This One:
Use Salad Recipes for more salads like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.