Experience the fresh delight of Mediterranean Chickpea Tuna Salad with its perfect blend of zesty lemon, tangy tuna, and crisp bell peppers. A nutritious meal with a burst of flavour!
Mediterranean Chickpea Tuna Salad Recipe
Ingredients:
- Chickpeas (canned): Serve as an excellent low-calorie source of plant-based protein and fiber.
- Red Bell Pepper (diced): Adds flavor and crunch, also high in fiber, vitamin C, vitamin A, and vitamin B6.
- Fresh Parsley (chopped): Brings fresh flavor and contains myricetin, a flavonoid helpful in skin cancer prevention.
- Lemon Juice and Zest: Offers a vitamin C boost, along with being a decent source of potassium and vitamin B6.
- Tuna Fish Packed in Extra Virgin Olive Oil: Use a pouch for convenience. This serves as the protein base and includes omega-3s and heart-healthy fats.
Instructions:
- Prepare the Ingredients: Drain and rinse the canned chickpeas. Dice the red bell pepper, chop the fresh parsley, and zest and juice the lemon as needed.
- Mix the Salad: In a large mixing bowl, combine the chickpeas, diced red bell pepper, chopped parsley, and the lemon juice and zest. Open the tuna fish packed in extra virgin olive oil and add it to the bowl. There’s no need to add additional olive oil since the tuna is already packed in it.
- Season: Season the mixture with salt and pepper to taste. Mix well to ensure everything is evenly distributed.
- Let it Marinate: For the best flavor, cover and refrigerate the salad for an hour or two. This allows the flavors to meld together.
Serving Suggestions:
While this salad is perfect as is, the creator suggests consuming it without bread to stay true to a Mediterranean diet approach. However, they also provide several delightful serving alternatives:
- Over Leafy Greens: Particularly good with peppery arugula.
- Butter Lettuce Wraps: A crispy and refreshing way to enjoy the salad.
- Cucumber or Zucchini Boats: Hollowed out for a fun presentation.
- Avocado Halves: Especially recommended to try with a grilled avocado half for an extra flavor dimension.
Additional Ideas to Customize Your Salad:
You can tailor this salad to your taste with numerous add-ins such as minced garlic, diced cucumber, artichokes, avocado, tomatoes, Kalamata olives, or crumbled feta cheese. If you’re not a fan of chickpeas, swapping them for cannellini beans is a great option. Fresh or dried herbs can also add a new layer of flavor.
This Mediterranean Chickpea Tuna Salad is not only easy to prepare but also healthy and full of flavor. Whether you stick to the simple 5-ingredient recipe or add your twist, it’s a delightful dish that can break the monotony of regular lunches.
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