Fresh, quick, healthy, and summer-perfect - this kale chickpea salad with tuna is served as a stuffed avocado, combining creamy avocado halves with a protein-packed filling for an elevated lunch or light dinner. It's ready in under 10 minutes with just the right amount of ingredients when cooking for two.
When you're cooking for two, you know the struggle - you buy a bundle of ingredients and end up with half-used cans, forgotten vegetables, and a fridge full of good intentions. This chickpea salad with tuna stuffed avocado solves that. We're using smart shopping strategies to buy just what you need: two avocados, one can of chickpeas, a single mini cucumber, a small bell pepper, and a handful of baby kale from the bulk bin. It's the perfect no-oven, summer-friendly meal that minimizes waste and maximizes flavor. Plus, stuffing the salad into avocados brings a creamy, satisfying texture that feels like a little upgrade for your everyday lunch or weeknight dinner.
Let's walk through how to buy, prep, and pull this chickpea cucumber feta salad together - for two people - with zero fuss and minimal leftover ingredients to manage later.
This was inspired by a salad found in the deli of my local food cooperative. After talking through the ingredients and how to make the dressing with the deli manager, I came home and recreated this chickpea cucumber feta salad. For more chickpea salad recipes, check out my version of Jennifer Aniston's Chickpea salad found on ourtable42.com which has 3 variations!
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What You'll Need to Make Chickpea Salad with Tuna Stuffed Avocados
Here's why this salad is a smart choice when cooking for two:
- Two large avocados - no waste, each gets its own delicious filling.
- One (15 oz) can of chickpeas - just enough for the salad with nothing leftover.
- One mini cucumber - the kind you'd pickle, now at farmers markets and co-ops. In the grocery store they are often labeled as petite cucumbers.
- One small bell pepper - yes, you'll have a few strips leftover, but they're perfect for snacking while you prep.
- Baby kale - grab just what you need from the bulk bin.
- Shallots instead of red onion - shallots are the ideal size to use up completely in the dressing, so you're not left figuring out how to use a lonely onion wedge later in the week.
- Sustainable tuna - look for brands like Safe Catch, which offer wild-caught, low-mercury options for a better choice all around.
See recipe card for quantities.
Selecting and Preparing Ripe Avocados
When shopping, gently press near the top of the avocado (not the sides). You want a slight give, but not mushy. If they're rock hard, leave them behind.
Tip: How to Safely Remove an Avocado Pit
- After slicing the avocado in half, use a spoon to gently scoop around the pit to lift it out - no knife tricks needed. This is safer and works like a charm.
- Don't peel the avocados! We're serving the salad right inside the skin for a built-in bowl that's beautiful and functional.
How to Make Chickpea Salad with Tuna
1. Prep the Avocados
- Slice in half, remove the pit, and rub or squeeze a little lemon juice over the flesh to prevent browning.
Step 2 | Make the dressing
Whisk together lemon juice, olive oil, minced shallots, garlic, cumin, salt, and pepper in a small bowl. Or shake it all in a mason jar.
Step 3 | Massage the Kale
In a salad bowl, toss the baby kale with half the dressing and massage it with your hands until the leaves soften. Let it sit while you prep the rest.
Step 4 | Assemble Salad
Add chickpeas, cucumber, and bell pepper to the kale. Drain the tuna, flake it into the bowl, and toss gently with the remaining dressing. Sprinkle in the feta and chopped herbs (mint or parsley).
Step 5 | Stuff the Avocados
Spoon the salad into the avocado halves. Finish with extra salt, pepper, a squeeze of lemon, and a sprinkle of fresh herbs. 4 text
Storage Tips
Store any leftover chickpea tuna salad (separate from the avocados) in an airtight container in the fridge for 2-3 days. To revive leftovers, just add a fresh squeeze of lemon juice and a pinch of salt before serving. The stuffed avocados are best enjoyed fresh.
Chickpea Salad with Tuna Stuffed Avocado Recipe
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Ingredients
For the Chickpea Tuna Salad:
- 2 large avocados , sliced in half and pit removed
- 15 ounce can reduced sodium chickpeas, , rinsed and drained
- 3 tablespoons small cucumber , seeds removed, peeled and diced
- 3 tablespoons orange or red bell pepper, diced
- 5 ounces solid pack albacore tuna in water wild-caught if possible
- ½ cup baby kale roughly chopped
- 2 tablespoons mint or parsley finely chopped
- 2 tablespoons feta cheese
For the Dressing:
- 2 tablespoons freshly squeezed lemon juice (about ½ large lemon)
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons minced shallots (about 2 cloves)
- 1 clove garlic , minced (about 2 teaspoons)
- 1 teaspoon cumin
- ¼ teaspoon kosher salt
- ¼ teaspoon ground black pepper
Instructions
- Rub a little lemon juice on the avocado flesh (cut side) to prevent browning.
For the Dressing:
- In a small bowl or mason jar, whisk together the lemon juice, olive oil, shallots, garlic, cumin, salt, and pepper.
For the Salad
- In a large bowl, toss the baby kale with half the dressing and massage until softened. Let it rest while preparing the other ingredients.
- Add the chickpeas, cucumber, and bell pepper to the kale. Drain and flake the tuna into the bowl.
- Drizzle in the remaining dressing and toss gently. Sprinkle feta and herbs on top and toss lightly.
- Spoon the salad into the avocado halves. Season with additional salt, pepper, and a squeeze of lemon. Garnish with extra herbs if desired.
Notes
Your Notes, Tips and Tricks
Nutrition
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
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