Description
A light, protein-packed Chickpea Tuna Salad combining canned tuna and chickpeas with fresh vegetables, tangy capers, olives, and a creamy Greek yogurt dressing. Perfect for a healthy lunch or quick meal, topped with crumbled feta for added flavor.
Ingredients
Scale
Salad Ingredients
- 240 g canned chickpeas, drained weight
- 102 g canned tuna, 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 garlic cloves, crushed
- 2 pinches sea salt
- 2 pinches 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. Gently toss to mix all the ingredients evenly.
- Prepare the Dressing: In a small mixing bowl, combine the fat-free Greek yogurt, extra virgin olive oil, lemon juice, Dijon mustard, crushed garlic, sea salt, and ground black pepper. Whisk the ingredients together thoroughly until smooth and emulsified.
- Toss Salad with Dressing: Pour the prepared dressing over the salad ingredients in the large bowl. Mix well to ensure every component is coated evenly with the creamy dressing, enhancing the flavors.
- Serve and Garnish: Transfer the dressed salad into serving bowls or plates. Top each serving generously with crumbled feta cheese to add a salty, creamy finish to the salad. Serve immediately for best freshness.
Notes
- Use a vegetable chopper to speed up the preparation by quickly dicing all vegetables.
- Leftovers may lose some flavor over time; refresh with a squeeze of lemon juice and extra fresh herbs before serving again.
- Leftover salad is delicious served inside a pita with cooked halloumi cheese.
- Optionally, peel the outer skins off the chickpeas for a smoother texture, although they are fine left on.
Nutrition
- Serving Size: 1 serving (about 150 g)
- Calories: 180 kcal
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 5 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 5 g
- Protein: 17 g
- Cholesterol: 25 mg
