Recipe description
July 23, 2026
Chickpea salad with tuna and egg
A fiber-rich chickpea salad with tuna and egg for gentle digestive balance.
High Protein
Easy Recipe
30 Minute Meal
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: fish, egg, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas and vegetables to support digestion.
- Balanced protein from tuna and eggs with olive oil for satiety.
- Colorful, easy to prepare and adaptable for variety across the week.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
400
tablespoon
Tuna
200
piece
Egg
2
piece
Onion, red
0.5
piece
Cucumber
0.5
bowl
Cherry tomatoes
150
cup
Parsley
2
tablespoon
Lemon juice
1
tablespoon
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Hard boil the eggs for 10 minutes, then cool in ice water, peel and quarter them.
2
Drain and rinse the chickpeas thoroughly.
3
Finely dice the red onion and chop the cucumber into small cubes.
4
Halve the cherry tomatoes and chop the fresh parsley.
5
In a large bowl, combine chickpeas, tuna, red onion, cucumber, cherry tomatoes, and parsley.
6
In a small bowl, whisk together lemon juice, olive oil, salt, and black pepper to make the dressing.
7
Pour the dressing over the salad and toss gently to combine.
8
Arrange the salad on plates and top with the quartered boiled eggs.
9
Serve immediately or refrigerate for up to 2 hours before serving.
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Nutrition
718 kcal
Calories
44 g
Protein
60 g
Carbohydrates
17 g
Fiber
6 g
Sugar
20 g
Fat
3 g
Saturated fat
1.2 g
Salt
FAQ
Is this recipe gluten-free?
Yes, it’s naturally gluten-free, but check labels on canned tuna and any add-ins for gluten and avoid cross-contamination.
Is it suitable for vegetarians or vegans?
Not vegetarian/vegan because it contains tuna and egg. For vegetarians or vegans, omit the tuna and egg and replace with plant-based proteins (e.g., extra chickpeas, tofu, or tempeh).
Can I substitute tuna or eggs for plant-based protein?
Yes. You can replace them with more chickpeas or add a plant-based protein like tofu/tempeh or a vegan tuna substitute.
How long will leftovers keep in the fridge?
About 1–2 days when stored in the fridge at 4°C or cooler.
Can I prepare this ahead of time and add the dressing later?
Yes. You can prep the ingredients in advance and make the dressing; combine with the salad just before serving for best texture. If possible, keep the eggs separate until serving.
What allergens are present and how can I adapt if I have allergies?
Contains fish (tuna) and egg, and chickpeas (legume). To adapt, omit tuna and egg or substitute with other protein; check labels for other allergens.
How can I customize it for more fiber or different flavors?
Add more vegetables (e.g., bell peppers, leafy greens) and vary herbs; use different dressings (lemon-dill, vinaigrette) and try whole or mashed chickpeas for different textures.
Should I reduce salt or adjust sodium?
If you need lower sodium, reduce or omit salt; boost flavor with extra lemon juice, vinegar, herbs, and pepper; use low-sodium tuna if available.
Is it safe to eat for children or pregnant people?
Yes for children when eggs are fully cooked. For pregnancy, limit tuna due to mercury; substitute with low-mercury fish or plant proteins and consult a healthcare provider.
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