Avocado Tuna Chickpea Salad
User Reviews
5
Avocado Tuna Chickpea Salad
Description
The salad mixes protein-rich canned tuna and chickpeas with fresh produce including diced avocado, wedge-cut tomatoes, sliced cucumber, and thinly sliced red onion. The dressing blends olive oil, fresh lemon juice, chopped parsley, minced garlic, and salt for a zesty, herbaceous coating. Whisking the dressing ingredients separately allows even coverage of the salad components when tossed together.
Textures range from soft creaminess of avocado to the crisp bite from cucumber and the slight pungency of red onion. The fresh lemon juice adds brightness balancing the richness of tuna and avocado. This makes the salad satisfying yet light. Offering fresh parsley adds a subtle herb note enhancing the flavor profile.
The salad can be prepared ahead by combining all salad ingredients except the dressing, and refrigerated until serving, when the dressing is added to maintain freshness and prevent wilting. Adjust seasoning with additional salt and pepper as needed after tossing with dressing.
Ingredients
FOR THE SALAD:
- 15 ounces tuna canned in brine or olive oil
- 14 ounces chickpeas drained
- 2 large avocado peeled and pitted
- 2 large tomatoes cut into wedges, vine ripened
- 1 large cucumber halved lengthways and sliced
- ½ of a red onion sliced thinly
FOR THE DRESSING:
- ¼ cup olive oil
- 2 tablespoons lemon juice fresh squeezed
- 1 tablespoon parsley chopped, plus extra to serve, fresh
- 1 teaspoon garlic minced, or 1 large garlic cloves, minced
- ¼ teaspoon salt
Instructions
- Whisk together dressing ingredients in jug or jar.
- Mix together all of the salad ingredients in a large bowl. Toss with dressing. Season with pepper and extra salt if desired.
Notes
- Prepare the salad ingredients ahead and refrigerate separately from the dressing to keep fresh until serving.
- Add the dressing just before serving to maintain the avocado's color and salad freshness.
- Use canned tuna in brine or olive oil based on preference; drain well to avoid excess liquid.
- Fresh lemon juice and parsley enhance the salad’s brightness and herbaceous flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 567 kcal
% Daily Value*
| Calories | 567kcal | 28% |
| Carbohydrates | 42g | 14% |
| Protein | 32g | 64% |
| Fat | 32g | 49% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 20g | 100% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 38mg | 13% |
| Sodium | 399mg | 17% |
| Potassium | 1.291mg | 0% |
| Fiber | 16g | 64% |
| Sugar | 9g | 18% |
| Vitamin A | 1.127IU | 0% |
| Vitamin C | 31mg | 34% |
| Calcium | 102mg | 10% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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