Easy Mediterranean Chickpea Tuna Salad Recipe With Lemon Garlic Dressing by Elisa Schmitz
If you're trying to eat healthier but don't want to sacrifice taste, then I highly encourage you to try eating Mediterranean style. The Mediterranean Diet is well known for its health benefits along with its impactful flavors. In fact, U.S. News & World Report ranked the Mediterranean Diet No. 1 on its list of Best Diets, noting the health benefits including weight loss, heart and brain health, cancer and diabetes prevention.
With an emphasis on the eating style of Mediterranean countries like Italy, Croatia, Spain and Greece, the Mediterranean Diet includes lots of vegetables, fruits, nuts, legumes, seeds and fish; plenty of olive oil; some dairy and lean poultry; and very little red meat. This is an eating lifestyle (not really a diet) that can help promote longevity and help reduce your risk of cardiovascular disease and other chronic illnesses.
That's why I love this easy Mediterranean-style chickpea tuna salad recipe with lemon garlic dressing. It's filled with fresh farm-to-table ingredients like peppers and tomatoes, along with pantry staples like canned tuna and chickpeas. Here's your easy shopping list: chickpeas, tomatoes, cucumber, bell pepper, tuna, parsley or cilantro, feta cheese, lemon juice, extra virgin olive oil, Mediterranean seasoning and minced garlic. You combine the ingredients and the result is a healthy, gluten-free salad with tons of flavor.
Serve this refreshing Mediterranean salad as a light dinner or for lunch or as a side dish with your favorite meals. It's extra delicious when paired with some fresh baked bread.
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Cuisine: Mediterranean / American
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 8
Ingredients
Salad
- 1 can (15 ounces) chickpeas, rinsed and drained
- 2 cups tomatoes, chopped
- 1 cup seedless cucumber, chopped
- 1 cup yellow bell pepper, chopped
- 1 can (12 ounces) solid pack albacore tuna in water, drained
- 1/4 cup parsley or cilantro, chopped
- 1/3 cup feta cheese, crumbled
Dressing
- 6 tablespoons freshly squeezed lemon juice (the juice from two lemons)
- 5 tablespoons extra-virgin olive oil
- 2 teaspoons minced garlic
- 1 teaspoon Mediterranean seasoning
Helpful Products
- Garlic Press
- Cutting Board
- Chef Knife
- Measuring Cups
- Measuring Spoons
- Salt and Pepper
- Whisk
- Mixing Bowl
- Kitchen Towels
Recipe Notes
- For additional flavor, you could add 1/2 a cup of red onion, thinly sliced.
- I used a yellow bell pepper, but you can use any color bell pepper.
- You could serve this salad on a bed of lettuce, if desired.
- For a vegetarian version, omit the tuna.
- As an alternate way to make the dressing, you can shake the ingredients together in a mason jar with a tight-fitting lid. Serve then store any leftover dressing in the jar.
- If you don't have Mediterranean seasoning, you can use Italian or Greek seasoning.
- Store leftovers in the refrigerator for up to three days.
Here's how to make it:
- In a large mixing bowl, add the chickpeas, tomatoes, cucumber, parsley or cilantro, and bell pepper.
- Add the tuna and stir to incorporate.
- In a small bowl or measuring cup, add the lemon juice, olive oil, Mediterranean seasoning and garlic. Stir to combine. Season with salt and pepper, to taste.
- Drizzle dressing over the salad then toss to coat. Sprinkle the feta (and additional parsley or cilantro, if desired) over the top. Add additional salt, pepper or dressing as needed.
- Serve with fresh bread, if desired.
Nutrition Facts Per Serving
Calories: 308
Total Fat: 13.6g
Saturated Fat: 2.6g
Cholesterol: 7mg
Sodium: 99mg
Total Carbohydrate: 36.3g
Dietary Fiber: 10.1g
Total Sugars: 8.4g
Protein: 12.9g
Vitamin D: 0mcg
Calcium: 97mg
Iron: 4mg
Potassium: 642mg
Nutrition Facts Per Serving
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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