Tuscan Chickpea Tuna Salad
Bright, flavorful, and effortlessly nutritious, this Tuscan Chickpea Tuna Salad is a Mediterranean-inspired masterpiece that’s ready in just 15 minutes. Packed with protein-rich chickpeas, flaky tuna in olive oil, juicy cherry tomatoes, crisp cucumber, and briny kalamata olives, this salad delivers a symphony of textures and bold, refreshing flavors. A zesty dressing made with extra virgin olive oil, fresh lemon juice, red wine vinegar, garlic, and a hint of oregano ties everything together, creating a perfect balance of tanginess and earthiness. Serve this no-cook dish as a light yet satisfying lunch, a quick dinner, or a crowd-pleaser at your next gathering. Whether enjoyed on its own, over leafy greens, or with crusty bread, this wholesome, gluten-free salad will transport your taste buds straight to Tuscany.
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Recipe Information
Ingredients
- 1 15 oz can canned chickpeas, drained and rinsed
- 2 5 oz cans canned tuna in olive oil, drained
- 1.5 cups cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.5 cup kalamata olives, pitted and halved
- 0.25 cup fresh parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
In a large mixing bowl, combine the drained and rinsed chickpeas, drained tuna, cherry tomatoes, diced cucumber, red onion, kalamata olives, and fresh parsley.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and black pepper to create the dressing.
Pour the dressing over the chickpea and tuna mixture and gently toss to combine, ensuring all ingredients are evenly coated.
Taste and adjust seasonings as needed, adding more salt, pepper, or lemon juice to suit your preferences.
Let the salad sit for 10-15 minutes to allow the flavors to meld together before serving.
Serve chilled or at room temperature on its own, or pair with crusty bread or leafy greens for a complete meal.
Nutrition Facts
Calories |
387 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.7 g | 26% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 32 mg | 11% | |
| Sodium | 979 mg | 43% | |
| Total Carbohydrate | 26.5 g | 10% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 6.2 g | ||
| Protein | 24.8 g | 50% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 107 mg | 8% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 821 mg | 17% | |
*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.
