.svg)
Sign Up for new Healthy Recipes
Introduction
The origins of tuna salad can be traced back to the early 20th century, when canned tuna became widely available and affordable. This recipe puts a modern, plant-based spin on the classic dish by incorporating chickpeas, which have been a staple in Mediterranean cuisine for centuries. The combination of these two protein-rich ingredients creates a nutritious and filling meal that transcends cultural boundaries. Chickpeas, also known as garbanzo beans, have been cultivated in the Middle East for thousands of years and are a beloved ingredient in many traditional dishes, celebrated for their versatility and nourishing properties.
Ingredients
• 8 oz (225g) chunk light tuna in water, drained
• 1 (15 oz) can chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/2 English cucumber, diced
• 1/2 red onion, thinly sliced
• 1/4 cup pitted Kalamata olives, halved
• 1/4 cup crumbled feta cheese
• 3 tablespoons extra virgin olive oil
• 2 tablespoons freshly squeezed lemon juice
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh dill
• 1 teaspoon Dijon mustard
• 1/4 teaspoon garlic powder
• Salt and freshly ground black pepper, to taste
Step 1:
Drain the tuna and chickpeas in a colander, then set aside.
Step 2:
Halve the cherry tomatoes and dice the cucumber. Thinly slice the red onion and halve the Kalamata olives.
Step 3:
In a large mixing bowl, combine the drained tuna, chickpeas, cherry tomatoes, cucumber, red onion, olives, and crumbled feta cheese.
Step 4:
In a small bowl, whisk together the olive oil, lemon juice, parsley, dill, Dijon mustard, garlic powder, and salt and pepper to taste. Pour the dressing over the salad ingredients and gently toss to combine.
Step 5:
Serve the Mediterranean Tuna and Chickpea Salad chilled or at room temperature, garnished with extra parsley and dill if desired.
Q: Can I substitute the tuna with another protein?
A: Yes, you can substitute the tuna with cooked shrimp, salmon, or even grilled chicken for a different protein source.
Q: How long does this salad keep in the refrigerator?
A: The salad will keep well in the refrigerator for up to 3 days, although the vegetables may become slightly softer over time.
Q: Is this salad gluten-free?
A: Yes, this salad is naturally gluten-free as long as you ensure that all the ingredients you use are certified gluten-free.
• For a vegetarian version, omit the tuna and double the amount of chickpeas.
• You can substitute feta cheese with crumbled goat cheese or omit it for a dairy-free option.
• For a low-carb version, omit the chickpeas and use extra vegetables like bell peppers or avocado.
• Use quality olive oil and fresh herbs for best flavor.
• Contains dairy, fish, and may contain traces of wheat or gluten.
Serve the salad chilled or at room temperature, garnished with extra parsley and dill if desired.
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Prepare the salad ahead of time and let the flavors marinate for a few hours in the refrigerator before serving.
- Use high-quality tuna packed in water for the best flavor and texture.
- Let the flavors of the salad marinate for at least 30 minutes before serving for the best taste.
- Adjust the amount of lemon juice and olive oil to your taste preference.
For a vegetarian version, omit the tuna and double the amount of chickpeas. You can also add avocado or roasted bell peppers for extra flavor and texture.
This salad pairs well with a crisp white wine, such as a Sauvignon Blanc or Pinot Grigio. It also goes nicely with crusty bread or pita chips.
This salad is best enjoyed in the spring and summer when fresh herbs and vegetables are in peak season.
Contains fish (tuna), dairy (feta cheese), and may contain traces of wheat or gluten.
