Spicy Tuna, Courgette & Chickpea Salad Recipe

Introduction

This spicy tuna, courgette, and chickpea salad is a vibrant and refreshing dish perfect for a light lunch or dinner. Bursting with fresh herbs and zesty lemon, it combines simple ingredients into a flavorful, healthy meal that’s ready in just minutes.

Ingredients

• 1 lemon, zested and juiced
• 15g parsley, finely chopped
• 10g basil, finely chopped
• 2 garlic cloves, crushed
• 1 tbsp capers, rinsed and finely chopped
• 1 red chilli (deseeded if you prefer less heat), finely chopped
• 160g can tuna in olive oil
• 2 courgettes, thinly sliced
• 2 x 400g cans chickpeas, drained and rinsed

Instructions

1. Step 1: In a bowl, mix the lemon zest and juice with the parsley, basil, garlic, capers, chilli, and a pinch of seasoning.
2. Step 2: Strain about 2 tablespoons of olive oil from the tuna can into the bowl, then add the thinly sliced courgettes. Toss everything well to coat the courgettes in the dressing, then let it sit for 15 minutes to soften slightly.
3. Step 3: Stir in the drained and rinsed chickpeas, tossing to combine all the ingredients.
4. Step 4: Flake the tuna into the salad and toss gently to mix. Serve immediately for the freshest flavor.

Tips & Variations

• For milder heat, remove the seeds from the red chilli before chopping.
• Add a handful of rocket or spinach leaves for extra greens and texture.
• Swap couscous or quinoa for chickpeas if you prefer a grainier salad.
• If you like, sprinkle some toasted pine nuts or almonds on top for crunch.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 2 days. The courgettes and chickpeas will absorb more dressing over time, making the salad even more flavorful. Reheat is not recommended; serve cold or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tuna instead of canned tuna?

Yes, you can use cooked fresh tuna if you prefer. Just grill or sear it lightly, let it cool, then flake and add to the salad.

Is this salad suitable for meal prep?

This salad can be prepared in advance, but it’s best to add the tuna just before serving to keep the texture fresh. Courgettes will soften if left too long in the dressing.

Spicy Tuna, Courgette & Chickpea Salad Recipe

Print Recipe

★★★★★

4.7 from 53 reviews

A vibrant and healthy spicy tuna, courgette, and chickpea salad featuring fresh herbs, tangy lemon, and a hint of heat from red chilli, tossed in a flavorful dressing with olive oil from canned tuna. Perfect for a light lunch or quick dinner, this no-cook salad is nutritious and easy to prepare.

• Author: Bella
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Gluten Free

Ingredients

Scale 1x2x3x

Salad Dressing and Herbs

• 1 lemon, zested and juiced
• 15g parsley, finely chopped
• 10g basil, finely chopped
• 2 garlic cloves, crushed
• 1 tbsp capers, rinsed and finely chopped
• 1 red chilli (deseeded if preferred less heat), finely chopped

Salad

• 160g can tuna in olive oil
• 2 courgettes, thinly sliced
• 2 x 400g cans chickpeas, drained and rinsed

Instructions

1. Make the dressing and prepare courgettes: In a bowl, combine the lemon zest and juice with parsley, basil, crushed garlic, capers, red chilli, and a pinch of seasoning. Strain about 2 tablespoons of olive oil from the canned tuna and add it to the bowl. Mix thoroughly.
2. Toss courgettes in dressing: Add the thinly sliced courgettes to the dressing and toss well until fully coated. Set aside the mixture for 15 minutes to allow the courgettes to soften and absorb the flavors.
3. Add chickpeas and tuna: Stir in the drained and rinsed chickpeas into the dressed courgette mixture and toss to combine everything evenly.
4. Finish with tuna: Flake the tuna into the salad and gently toss once more to incorporate. Serve immediately for a fresh and vibrant salad experience.

Notes

• To reduce the spice level, remove seeds from the red chilli before chopping.
• Using the olive oil from the canned tuna adds extra flavor and helps emulsify the dressing.
• This salad can be served on its own or accompanied by crusty bread.
• Allowing the courgettes to sit in the dressing softens their texture and enhances the flavor.
• Use fresh herbs for the best flavor impact.

Keywords: spicy tuna salad, courgette chickpea salad, healthy tuna salad, Mediterranean salad, quick no-cook salad