Tuna and Chickpea Salad
Fresh, flavorful, and incredibly simple to prepare, this Tuna and Chickpea Salad is the perfect go-to recipe for a healthy and satisfying meal. Packed with protein-rich canned tuna and chickpeas, crispy cucumber, juicy cherry tomatoes, and zesty red onion, this Mediterranean-inspired salad is bursting with vibrant colors and flavors. The bright dressing, made with olive oil, lemon juice, red wine vinegar, garlic, and fresh parsley, ties all the ingredients together, delivering a tangy and herbaceous finish. Ready in just 15 minutes and requiring no cooking, this salad is the ultimate choice for a quick lunch, picnic, or light dinner. Serve it chilled for a refreshing treat that’s as nutritious as it is delicious! Keywords: Tuna and Chickpea Salad, Mediterranean salad, quick healthy meals, protein-packed recipes.
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Recipe Information
Ingredients
- 2 cans (5 oz each) Canned tuna
- 1 can (15 oz) Canned chickpeas
- 1 medium Cucumber
- 1.5 cups Cherry tomatoes
- 0.5 medium Red onion
- 0.33 cup Fresh parsley
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1.5 tablespoons Red wine vinegar
- 1 clove Garlic clove
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Drain the canned tuna and chickpeas. Rinse the chickpeas under cold water and set both aside.
Dice the cucumber into small cubes. Halve the cherry tomatoes and thinly slice the red onion.
Finely chop the fresh parsley and mince the garlic clove.
In a large mixing bowl, combine the tuna, chickpeas, cucumber, cherry tomatoes, red onion, and parsley.
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the salad ingredients in the large bowl and gently toss to combine.
Taste and adjust seasoning if needed. Add more salt, pepper, or lemon juice to suit your taste.
Serve immediately or chill in the refrigerator for 15-30 minutes to allow the flavors to meld together.
Nutrition Facts
Calories |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 17% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 29 mg | 10% | |
| Sodium | 769 mg | 33% | |
| Total Carbohydrate | 26.5 g | 10% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 6.5 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 70 mg | 5% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 623 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
