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Tuna Chickpea Salad with Honey Mustard Dressing

by Amanda Webb on December 15, 2012

Mixing a little mayonnaise with tuna could be one of the easiest lunches that we’ll ever come across. It’s enjoyed by children and adults alike. It’s a household favorite that will probably never get old. It’s inexpensive, healthy and extremely simple, but sometimes it might get a little boring. This recipe adds a few ingredients that you probably already have in your house that make the salad healthier without making it any additional work.

This recipe also uses less mayonnaise than you would normally use but you won’t be able to tell the difference with the added ground mustard and celery salt seasonings. The chickpeas bring the fiber level up in salad and no one will be able to notice they are in there because they will be too distracted with the delicious crunch of the apples. This is not just your normal tuna salad. It has flavor, texture and you might never go back to the normal tuna mix ever again. Feel free to use your favorite brand of tuna, mayonnaise and chickpeas. It’s best to use sweet apples like McIntosh and Honey Crisp instead of tart apples, like Granny Smith. Make sure that you peel the apple so that you don’t get any bitterness from the skin.

finished served salad

Busy women don’t always have time for make a lavish lunch for themselves but you can’t be blamed for not wanting the same thing day after day. For this application the salad is paired with iceberg lettuce, but don’t stop there. Make a large batch or save the leftovers for the rest of the week’s lunches. You can switch up the greens by adding romaine, mesclun, escarole or your favorite spring mix. The salad also makes a great sandwich or grilled tuna melt and also pairs well with your favorite crackers for a light snack. Try taking some of the tuna salad and putting it on top of an English muffin with a slice of cheese on top and heat it under your broiler. You could also do the same thing by replacing the English muffin with half of a tomato or a red pepper for a low-carb version. The options are endless. Make this salad week after week and be sure to share what different variations you come up with! It never hurts to take an old-fashioned recipe and bring it back to life. At the end of the day, you’re still enjoying an old favorite just adding a few details without taking away its authenticity.

Tuna Chickpea Salad with Honey Mustard Dressing

Prep Time:5 minutes
Cook time:10 minutes
Yields8 ½ cup portions

Nutrition facts:
320 calories,
30 grams fat

Ingredients:

ingredients for the salad

  • 2 cans of tuna packed in water
  • 1 cup chickpeas
  • 1 large apple
  • Lemon or lemon juice
  • ¼ cup mayonnaise
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1/8 teaspoon celery salt
  • 1/8 teaspoon ground mustard
  • 1 head iceberg lettuce
  • ¼ cup honey mustard dressing

Instructions:

ingredients prepared and mixed

Open the can of chickpeas and drain. Using a strainer, rinse the chickpeas thoroughly.

Open the can of tuna and drain completely. Again, use a strainer and use the back of a fork to push any extra moisture out.

Peel the apple and dice into ¼ inch pieces. Place the apple into a bowl with a little bit of water and fresh lemon juice to prevent the apple from browning.

In a large bowl, smash the chickpeas lightly with the back of a fork just enough to break a few of the chickpeas but not create a paste. You want to maintain the shape of most of the chickpeas but break them apart so the flavor is evenly distributed.

In a separate small bowl, combine the mayonnaise, salt, black pepper, celery salt and ground mustard by whisking them together to make the dressing.

Combine the mayonnaise dressing, diced apples, tuna and chickpeas. Fold everything together. Wrap with plastic wrap and chill the salad if you are not serving immediately.

Tear the lettuce apart and shred with a chefs knife into fine strips. Wash the lettuce thoroughly in ice water and spin dry to prevent browning.

Portion the shredded lettuce into 1 cup piles on small salad plates. Take ½ cup of the salad and place on top of the shredded lettuce naturally.

Drizzle the entire salad with one tablespoon of the honey mustard dressing. Season with additional salt and pepper if desired.

 

The salad will stay fresh for two to three days. Refrigerate any leftovers.


© Photos by Amanda Webb


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