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Main mealBalancedMediterraneanFish & seafood€€

Refreshing Mediterranean Tuna Salad with Chickpeas, Olives and Lemon

Name: Refreshing Mediterranean Tuna Salad with Chickpeas, Olives and Lemon
Prep time: 18 min
Total time: 18 min
Yield: 2
Ingredients: 160 g Fish, tuna, light, canned in water; 240 g Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed; 1 large Cucumber, with peel, raw; 1 medium Peppers, bell, red, raw; 0.5 large Onions, red, raw; 50 g KALAMATA ORGANIC OLIVES, KALAMATA; 1 stalk Celery, raw; 1 tbsp Capers, canned; Parsley, fresh; 3 tbsp Oil, olive, extra virgin; 1 piece Lemon juice, raw; 1 clove Garlic, raw; 1 tsp Spices, oregano, dried; 1 pinch Salt, table, iodized

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 time18 min

Cook time0 min

Total time18 min

Servings2

Recipe

For the salad base

Fish, tuna, light, canned in water160 gChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed240 gCucumber, with peel, raw1 largePeppers, bell, red, raw1 mediumOnions, red, raw0.5 largeKALAMATA ORGANIC OLIVES, KALAMATA50 gCelery, raw1 stalkCapers, canned1 tbspParsley, fresh

For the lemon dressing

Oil, olive, extra virgin3 tbspLemon juice, raw1 pieceGarlic, raw1 cloveSpices, oregano, dried1 tspSalt, table, iodized1 pinch

Large mixing bowlSmall container with a lid (for the emulsion)Knife and cutting board

Per 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:1033.9 mg2067.8 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

1Pour the chickpeas from the can into a colander and rinse thoroughly under cold running water. Let them drain completely.
2Open 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.
3In 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.
4In a large bowl, combine the prepared vegetables: sliced cucumber, bell pepper, onion, celery, olives and capers. Add the rinsed chickpeas.
5Add the tuna and chopped parsley to the vegetables.
6Pour 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.
7Serve 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.