Description
Hearty Mediterranean-inspired chickpea tuna salad brings fresh ocean flavors to plant-based dining. Quick protein-packed meal combines pantry staples with zesty seasonings for healthy eating.
Ingredients
Scale
Main Protein:
- 1 can (15 ounces / 425 grams) chickpeas, drained and rinsed
- 1 can (5 ounces / 140 grams) tuna, drained
Vegetables and Fresh Herbs:
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
Additional Ingredients:
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled (optional)
Instructions
- Drain and roughly mash chickpeas in a spacious mixing vessel, creating a textured base for the salad.
- Flake the tuna into bite-sized pieces, ensuring an even distribution throughout the chickpea mixture.
- Dice cherry tomatoes and cucumber into uniform, small cubes to maintain consistent flavor and texture.
- Finely mince red onion to prevent overwhelming the delicate salad components.
- Slice Kalamata olives into thin rounds, dispersing their briny essence throughout the dish.
- Chop fresh parsley to release its vibrant aroma and add a burst of green color.
- Crumble feta cheese into delicate fragments, allowing it to integrate with the other ingredients.
- Whisk olive oil, lemon juice, red wine vinegar, Dijon mustard, and minced garlic in a separate bowl until the dressing emulsifies.
- Season the dressing with salt and freshly ground black pepper, tasting and adjusting for optimal balance.
- Gently fold the dressing into the salad, ensuring each ingredient is evenly coated.
- Refrigerate for 30-60 minutes to allow flavors to harmonize and intensify.
- Serve chilled, garnishing with additional parsley if desired.
Notes
- Mash chickpeas slightly for a more tuna-like texture and better dressing absorption.
- Skip feta for a vegan version and replace with nutritional yeast or plant-based cheese alternative.
- Use fresh herbs at the last minute to maintain vibrant color and maximum flavor intensity.
- Drain and rinse canned chickpeas thoroughly to reduce sodium and improve overall taste profile.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Blending
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2
- Calories: 250 kcal
- Sugar: 4 g
- Sodium: 430 mg
- Fat: 8 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 18 g
- Cholesterol: 25 mg