Mediterranean Diet Chickpeas and Tuna Salad Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN
This Mediterranean Chickpeas and Tuna Salad is a perfect example of a balanced meal that’s delicious but also quick and affordable. You can whip this up in under 15 minutes! It’s a balanced option because you’re getting two protein sources—tuna and chickpeas—heart-healthy fats from avocado and plenty of fiber from the vegetables. Plus, there’s a simple food waste hack: we’re using the last bit of mayo from the bottom of the jar to make a creamy dressing. It’s a small trick, but it ensures you get every last bit out of your groceries!
Why Should You Try This Mediterranean Diet Chickpeas and Tuna Salad Recipe?
Balanced: Combines plant-based and animal proteins with fiber and healthy fats.
Quick: You can prepare this salad in less than 15 minutes, perfect for busy days.
Reduces Food Waste: Using the last of your mayo to make a dressing helps minimize waste!
Ingredients
1 cup chickpeas (rinsed, no-salt-added if canned)
1 can (2.5 oz) tuna (packed in water)
2 cups romaine lettuce
1/4 cup fresh parsley
1/2 avocado
Green onions for garnish
Dressing:
1/2 tbsp mayo (from the bottom of your jar)
Juice of 1/2 lemon
1 tbsp black pepper
Optional: Thai chilies for heat
Nutrition Profile: per 1 serving
Calories: 450 kcal
Protein: 27g
Fat: 23g
Carbs: 35g
Fiber: 12g
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Directions:
Wash, dry, and cut your veggies.
If using canned chickpeas, rinse them thoroughly.
In the mayo jar, mix the dressing by adding lemon juice, black pepper, and optional Thai chilies.
Assemble the salad by layering the romaine lettuce, chickpeas, tuna, parsley, and avocado.
Drizzle the dressing on top, garnish with green onions, and enjoy!
Nutrition Benefits of Tuna:
High in Protein: Tuna is a great source of lean protein, essential for muscle repair and overall body function.
Omega-3 Fatty Acids: These healthy fats promote heart health and help reduce inflammation.
Rich in B Vitamins: Tuna provides several B vitamins, including B12, which supports nerve function and red blood cell production.
Other Mediterranean Diet Salad Recipes:
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