Main courseVegetarian€€
Refreshing Mediterranean Tuna Salad with Chickpeas, Olives and Lemon
A nutritious Mediterranean tuna salad made without mayonnaise. Rich in omega-3 fats, fiber and fresh vegetables. Ideal for a quick, healthy lunch or meal prep.
Prep time
18 min
Cook time
0 min
Total time
18 min
Servings
2
Recipe
For the salad base
Fish, tuna, light, canned in water
160 gChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
240 gCucumber, with peel, raw
1 largePeppers, bell, red, raw
1 mediumOnions, red, raw
0.5 largeKALAMATA ORGANIC OLIVES, KALAMATA
50 gCelery, raw
1 stalkCapers, canned
1 tbspParsley, fresh
For the lemon dressing
Oil, olive, extra virgin
3 tbspLemon juice, raw
1 pieceGarlic, raw
1 cloveSpices, oregano, dried
1 tspSalt, table, iodized
1 pinchPer servingTotal
Calories:578.7 kcal1157.3 kcal
Protein:27 g53.9 g
Carbohydrates:45.4 g90.8 g
Fiber:13.6 g27.2 g
Water:471.1 ml942.2 ml
Fat:33.8 g67.6 g
Micronutrients
Sugar:9 g18 g
Saturated fat:4.7 g9.3 g
Cholesterol:28.8 mg57.6 mg
Sodium:1026.2 mg2052.3 mg
Potassium:950.8 mg1901.6 mg
Calcium:159.8 mg319.6 mg
Iron:4.7 mg9.4 mg
Magnesium:103.1 mg206.2 mg
Zinc:2.2 mg4.4 mg
Phosphorus:307.3 mg614.6 mg
Vitamin C:95.5 mg190.9 mg
Vitamin A:124.9 µg249.7 µg
Vitamin D:1 µg1.9 µg
Vitamin B12:2.1 µg4.1 µg
Instructions
1
Pour the chickpeas from the can into a colander and rinse thoroughly under cold running water. Let them drain completely.
2
Open the tuna and drain off any excess oil or liquid. Gently break up the meat with a fork, leaving a few larger chunks for better texture.
3
In a small bowl or jar with a lid, prepare the emulsion: mix the olive oil, lemon juice, crushed garlic, oregano, salt and pepper. Shake vigorously until the dressing becomes cloudy and slightly thick.
4
In a large bowl, combine the prepared vegetables: sliced cucumber, bell pepper, onion, celery, olives and capers. Add the rinsed chickpeas.
5
Add the tuna and chopped parsley to the vegetables.
6
Pour the lemon emulsion over everything. Gently toss the salad with two large spoons so the dressing is evenly distributed, but the tuna doesn't break down into mush.
7
Serve the salad immediately, or let it chill in the refrigerator for 20 minutes so the flavors fully develop.
Nutritional benefits
Thanks to the combination of high-quality protein from tuna and complex carbohydrates from chickpeas, this meal provides a steady release of energy and long-lasting fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.