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Introduction
The chickpea tuna salad is a delightful fusion of two culinary traditions: the Mediterranean's love for chickpeas and the coastal regions' affinity for tuna. This dish's origins can be traced back to the sun-drenched shores of the Mediterranean, where both ingredients have been staples for centuries. Traditionally, fishermen's wives would combine canned tuna with readily available chickpeas and fresh vegetables from their gardens, creating a nourishing and portable meal for their hardworking husbands. Today, this simple yet wholesome combination has gained popularity worldwide as a tasty and convenient option for health-conscious individuals seeking nutrient-dense and flavorful meals.
Ingredients
• 14 oz (400g) canned tuna, drained and flaked
• 1 (15 oz) can chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 small red onion, finely diced
• 1/2 English cucumber, quartered lengthwise and sliced
• 1/4 cup pitted Kalamata olives, halved
• 1/4 cup fresh parsley, chopped
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
Step 1:
Open the cans of tuna and chickpeas, and drain them separately using a colander.
Step 2:
Flake the tuna with a fork and place it in a large mixing bowl.
Step 3:
Add the drained chickpeas, halved cherry tomatoes, diced red onion, sliced cucumber, and halved Kalamata olives to the mixing bowl.
Step 4:
In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, dried oregano, salt, and black pepper to make the vinaigrette.
Step 5:
Pour the vinaigrette over the tuna and vegetable mixture, and gently toss to combine.
Step 6:
Add the chopped fresh parsley and gently toss again to incorporate.
Q: Can I use canned tuna packed in oil?
A: Yes, you can use tuna packed in oil, but it's recommended to drain the oil well before adding it to the salad to avoid an overly greasy texture.
Q: Can I make this recipe ahead of time?
A: Yes, this tuna salad can be made a day in advance and stored in the refrigerator. However, it's best to add the vinaigrette and the fresh parsley just before serving for optimal flavor and texture.
Q: Can I use different types of beans instead of chickpeas?
A: Absolutely! This recipe is versatile, and you can substitute the chickpeas with white beans, lentils, or even quinoa for a different twist.
• Use tuna packed in water or olive oil, not oil-based varieties.
• Substitute capers for olives if desired.
• For a creamier dressing, add 2 tablespoons plain Greek yogurt.
• Use freshly squeezed lemon juice for best flavor.
• Chickpeas can be substituted with white beans or lentils.
• This recipe is gluten-free and can be made dairy-free by omitting the yogurt.
Serve the tuna salad chilled or at room temperature, in a bowl or on top of greens or a bed of lettuce.
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Prepare the vinaigrette and chop the vegetables while the tuna and chickpeas are draining to save time.
- Use high-quality tuna packed in water or olive oil for best flavor and texture.
- Adjust the amount of lemon juice and olive oil to your taste preferences.
- Let the salad sit for 10-15 minutes before serving to allow the flavors to meld.
For added texture and crunch, you can incorporate diced avocado or toasted pine nuts. For a heartier meal, serve the tuna salad on top of mixed greens or in a pita pocket.
This tuna salad pairs well with a crisp white wine, such as a Sauvignon Blanc or a Pinot Grigio. It also goes nicely with a crusty whole-grain bread or a side of roasted potatoes.
This recipe can be enjoyed year-round, but it's particularly refreshing in the spring and summer months when fresh tomatoes and herbs are in season.
This recipe contains fish (tuna) and may contain traces of soy and tree nuts (depending on the brand of canned tuna used).
