A no-cook chickpea and tuna main-course salad with bell pepper, Kalamata olives, capers and balsamic vinaigrette.
The olive oil mellows the mustard, the balsamic vinegar adds acidity and the chili flakes give everything a kick, alongside crunchy bell pepper and tender chickpeas. This no-cook salad comes together in 5 minutes with chickpeas, tuna, red bell pepper, green onion, Kalamata olives and capers. The estimated nutritional value is 27 g of net carbs per serving. This recipe joins my collection of keto soups and salads.
What is chickpea and tuna salad?
Chickpea and tuna salad takes its name from its base: cooked chickpeas and canned tuna. The chickpeas add substance and hold an emulsified vinaigrette, while the tuna adds a taste of the sea, tenderness and a satisfying quality. You can find the same quick-meal approach in Korean tuna rice.
Red bell pepper adds a juicy crunch and a little sweetness, while green onion brings a sharper note. A vinaigrette of olive oil, balsamic vinegar, mustard, chili flakes and salt coats everything, while Kalamata olives and capers add saltiness. The salad is served cold or chilled; it is moderate in carbs rather than strictly ketogenic, since chickpeas contain carbohydrates, just as they do in chana masala.
The idea behind the salad
It is all about assembly: nothing is heated. The well-drained ingredients are tossed with a dressing prepared separately, to prevent liquid from pooling at the bottom and keep the textures distinct. For another fresh dish to assemble, fresh spring rolls follow a similar approach.
This version stands out thanks to its Kalamata olives, capers and balsamic, mustard and chili vinaigrette. The result is simple, with salty, tangy and slightly spicy notes that work in any season. For a very different flavor profile, a wakame salad is also lovely served chilled.
The main ingredients
A 400 g can of cooked chickpeas, weighed before draining, forms the nourishing base: their thin skins hold the dressing, provided they are drained well so as not to dilute the vinaigrette. The tuna, one small 140 to 160 g can, provides a good share of the protein; when well drained and mixed gently, it stays in distinct chunks. Another tuna dish, tuna tataki, relies instead on brief cooking and a melt-in-the-mouth texture.
Half a raw red bell pepper adds color, crunch and sweetness to balance the saltiness of the other ingredients. Green onion adds a gentle bite, with its finely sliced green parts bringing flavor without overpowering the salad; they also shine in green onion oil. Ten Kalamata olives, halved, are easier to distribute evenly and allow you to check that no pits remain, while eight capers finish the dish with their salty, tangy flavor.
The vinaigrette combines 2 tablespoons of extra virgin olive oil, 1 tablespoon of balsamic vinegar, 2 teaspoons of Dijon mustard, 2 teaspoons of chili flakes, adjusted to taste, and 2 pinches of sea salt. The oil adds gloss and richness, the balsamic brings a mellow acidity, the mustard emulsifies the dressing and the chili adds heat according to its strength. For other flavor combinations, a Chinese dressing or a Thai dressing can offer inspiration; go easy on the salt, as the tuna, olives, capers and mustard already contribute plenty.
Preparation and serving tips
Success depends mainly on draining the chickpeas and tuna well. Prepare the vinaigrette separately so the oil, balsamic vinegar, mustard, chili and salt combine, then coat the ingredients without leaving them swimming in dressing, mixing gently so as not to crush the tuna or olives. Adjust the seasoning carefully, as the other ingredients already contribute plenty, and chili flakes vary from one product to another: a touch of chili powder or quick chili oil can replace some of the flakes.
For everyday keto cooking, here are all my low-carb recipes.
Serve the salad cold or nicely chilled, with the capers scattered over each plate, alongside a few salad leaves or some cucumber. Promptly refrigerate any leftovers in an airtight container, then stir gently before serving.
Chickpea and Tuna Salad
Ingredients
- 1 can chickpeas (cooked, canned or jarred) 400 g
- 1 small can tuna 140 to 160 g
- 0.5 red bell pepper
- 1 spring onion
- 10 Kalamata olives
- 8 capers I used large ones; use a few more if yours are small
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 2 teaspoons Dijon or smooth mustard
- 2 teaspoons chili flakes
- 2 pinches salt (Celtic sea salt)
Instructions
- Let the chickpeas drain.1 can chickpeas (cooked, canned or jarred)
- Make a dressing with the olive oil, balsamic vinegar, mustard, chili flakes and salt. Toss with the chickpeas in a salad bowl.2 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 2 teaspoons Dijon or smooth mustard, 2 teaspoons chili flakes, 2 pinches salt (Celtic sea salt)
- Let the tuna drain.1 small can tuna
- Wash the bell pepper and cut it into pieces. Do the same with the spring onion (scallion). Halve the olives (and pit them if necessary). Mix everything, along with the tuna, into the chickpeas.0.5 red bell pepper, 1 spring onion, 10 Kalamata olives
- Divide the salad among plates and garnish each plate with capers.8 capers
