Tuna Garbanzo Salad
Bright, fresh, and packed with Mediterranean-inspired flavors, this Tuna Garbanzo Salad is the perfect balance of healthy and hearty. Made with protein-rich canned tuna and fiber-packed garbanzo beans (chickpeas), this no-cook recipe comes together in just 15 minutes, making it an ideal choice for busy weeknights or meal prep. Crunchy cucumbers, juicy cherry tomatoes, and a touch of red onion provide a satisfying variety of textures, while a simple dressing of extra virgin olive oil, lemon juice, and seasonings ties it all together. For an extra touch of creaminess, sprinkle in some optional feta cheese. This versatile salad can be served as a light lunch, a vibrant side dish, or even a party-ready appetizer. Perfect for fans of quick, nutritious, and flavorful recipes!
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Recipe Information
Ingredients
- 2 cans (5 oz each) canned tuna in water
- 1 can (15 oz) cooked garbanzo beans (chickpeas)
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.25 cup parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese, crumbled (optional)
Instructions
Drain the canned tuna and garbanzo beans, and place them in a large mixing bowl.
Slice the cherry tomatoes in half, dice the cucumber into small cubes, and finely chop the red onion. Add these to the bowl with the tuna and garbanzo beans.
Add the chopped parsley to the bowl for a fresh, herby flavor.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Pour the dressing over the tuna and garbanzo mixture. Gently toss to combine, making sure everything is evenly coated with the dressing.
If desired, sprinkle the crumbled feta cheese over the salad and gently toss again.
Serve the salad immediately, or cover and refrigerate for up to 2 hours to allow the flavors to meld together.
Nutrition Facts
Calories |
449 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.3 g | 26% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 52 mg | 17% | |
| Sodium | 795 mg | 35% | |
| Total Carbohydrate | 35.2 g | 13% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 8.1 g | ||
| Protein | 33.2 g | 66% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 227 mg | 17% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 723 mg | 15% | |
*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.
