DESCRIPTION OF MEDITERRANEAN CHICKPEA TUNA SALAD
This Mediterranean Chickpea Tuna Salad combines the rich flavours of chickpeas, tuna, fresh herbs, and a vibrant lemon dressing. It’s a refreshing and nutritious choice for a quick lunch or a healthy side dish. The combination of mint, parsley, and lemon zest brings a fresh twist to the strong texture of chickpeas and tuna, making it a delightful meal that satisfies and nourishes.
RECIPE CATEGORY
- Lunch
SERVING SIZE
- 6 servings
CUISINE
- Mediterranean
PREPARATION/TECHNIQUES
- No-Cook
OCCASION/HOLIDAY
- Picnic, Summer, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Healthy, High Fibre, Low Cholesterol
DISH TYPE
- Salad
INGREDIENTS FOR MEDITERRANEAN CHICKPEA TUNA SALAD
- 2 (15.5 oz) cans of chickpeas, rinsed and roughly chopped
- 2 to 3 Roma tomatoes, chopped
- 1/2 red onion, finely chopped
- 1 bunch flat-leaf parsley, finely chopped
- 1/2 bunch mint, finely chopped
- 1/2 tsp lemon zest
- 3 Tbsp lemon juice
- 1 Tbsp olive oil
- 1 clove garlic, minced
- Salt and pepper, to taste
- 2 (5 oz) cans of chunk-light tuna in water, drained
FULL NUTRITIONAL INFORMATION
- Calories: 330
- Fat: 6g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 24g
- Sodium: 420mg
PREPARATION FOR MEDITERRANEAN CHICKPEA TUNA SALAD
- In a large mixing bowl, combine the chickpeas, tomatoes, and red onion.
- Add the chopped parsley and mint to the bowl.
- In a small separate bowl, whisk together lemon zest, lemon juice, olive oil, and minced garlic.
- Pour the dressing over the chickpea mixture and toss well to coat.
- Season with salt and pepper according to taste.
- Gently fold in the drained tuna, ensuring that it does not break the chunks excessively.
- Let the salad sit for 10 minutes before serving to allow the flavours to meld.
PREP TIME
- 15 minutes
COOKING TIME
- 0 minutes (No cooking required)
TIPS FOR MEDITERRANEAN CHICKPEA TUNA SALAD
- For the best flavour, let the salad marinate in the refrigerator for at least an hour before serving.
- Roughly chopping the chickpeas enhances the texture and helps them absorb more dressing.
- Use fresh lemon juice for the brightest flavour.
VARIATIONS
- Add chopped cucumbers or bell peppers for extra crunch.
- Substitute canned salmon or sardines for tuna for a different flavour profile.
- Include a sprinkle of feta cheese or olives for a more healthy Mediterranean flair.
PREPPING AND STORAGE GUIDE FOR MEDITERRANEAN CHICKPEA TUNA SALAD
- Store the salad in an airtight container in the refrigerator for up to 3 days.
- Avoid freezing, as the texture of tomatoes and herbs may become undesirable upon thawing.