Description
A fresh and protein-packed Chickpea Tuna Salad combining tender chickpeas, flaky tuna, crisp vegetables, and a zesty Greek yogurt dressing, perfect for a quick, healthy lunch or light dinner.
Ingredients
Scale
Salad Ingredients
- 240 g Chickpeas canned; drained weight
- 102 g Tuna canned; drained weight
- 1 rib Celery, diced
- 0.5 Red onion, diced
- 0.25 Cucumber, diced
- 1 tablespoon Capers
- 8 Cherry tomatoes, quartered
- 8 Kalamata olives, halved
- 5 g Fresh parsley, finely chopped
- 15 g Feta, crumbled
Dressing Ingredients
- 2 tablespoons 0% Fat Free Greek yogurt
- 1 tablespoon Extra virgin olive oil
- 0.5 Lemon, juice only
- 1 teaspoon Dijon mustard
- 2 cloves Garlic, crushed
- 2 pinch Sea salt
- 2 pinch Ground black pepper
Instructions
- Combine Salad Ingredients: In a large mixing bowl, add the drained tuna, chickpeas, diced cucumber, quartered cherry tomatoes, diced celery, diced red onion, capers, halved Kalamata olives, and finely chopped fresh parsley. Mix gently to combine all ingredients evenly.
- Prepare Dressing: In a separate small mixing bowl, whisk together the 0% fat free Greek yogurt, extra virgin olive oil, freshly squeezed lemon juice, Dijon mustard, crushed garlic cloves, sea salt, and ground black pepper until smooth and well combined.
- Toss Salad with Dressing: Pour the yogurt-based dressing over the salad ingredients in the large bowl. Toss thoroughly to ensure every component is evenly coated with the dressing, enhancing the flavors and moistness.
- Serve and Garnish: Transfer the dressed salad into serving bowls or a platter. Top generously with crumbled feta cheese for a creamy and tangy finish. Serve immediately or refrigerate briefly before serving to chill.
Notes
- To speed up preparation, use a vegetable chopper to finely dice the vegetables.
- Leftovers may lose some flavor over time; refresh by adding a squeeze of lemon juice and extra fresh herbs before serving.
- Leftover salad pairs deliciously in a pita bread with some cooked halloumi cheese for a hearty meal.
- You can peel off the outer ‘skin’ of the chickpeas if you prefer a smoother texture, but leaving them on adds extra fiber.
Nutrition
- Serving Size: 1 serving (approx. 150g)
- Calories: 150 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 5 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 5 g
- Protein: 13 g
- Cholesterol: 20 mg
