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Chickpea Tuna Salad
An easy chickpea tuna salad that's filled with bright flavor and fresh ingredients like tomatoes and bell pepper. Canned tuna has never been so delicious!
Prep Time
25 mins
Total Time
25 mins
Servings: 4 servings
Calories: 360 kcal
Course:
Salad
Cuisine:
American
Ingredients
For the Chickpea Tuna Salad:
- ½ small red onion thinly sliced, about 1/2 cup
- 1 (15-ounce) can reduced sodium chickpeas rinsed and drained
- 1 pint Cherry or grape tomatoes halved
- 1 large, seedless English cucumber halved lengthwise and cut into 1/4-inch slices (I leave the peel on)
- 1 red bell pepper cored and cut into 1/4 inch strips, then cut into halves (or thirds if very long)
- 12 ounces solid pack albacore tuna in water wild caught if possible
- 3 cups arugula
- 1/4 cup parsley finely chopped
- ¼ cup feta cheese
For the Dressing:
- ¼ cup freshly squeezed lemon juice from about 1 large lemon
- 3 tablespoons extra-virgin olive oil
- 2 cloves garlic minced (about 2 teaspoons)
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
Instructions
- Place the red onion in a small bowl and cover with cold water. Let sit while you prepare the rest of the salad (this preserves its flavor but takes off some of the harshness...and the continual red onion aftertaste).
- To a large mixing bowl, add the chickpeas, tomatoes, cucumber, onions, and bell pepper. Drain the tuna and flake into the bowl. Add the arugula.
- Prepare the dressing: In a small bowl or measuring cup, stir together the lemon juice, olive oil, garlic, salt, and pepper. (You can also shake them all together in a mason jar with a tight-fitting lid). Drizzle enough over the salad to moisten it, then toss to coat. Sprinkle the feta and parsley over the top, then toss lightly again. Taste and add additional salt, pepper, or dressing as desired. Enjoy!
Cup of Yum
Notes
- To Store: Store leftovers in the refrigerator for 2-3 days. The arugula does wilt as it sits, so if you'd like to preserve its texture, store the arugula separately, then mix it with only the portion of the chickpea/tuna mixture you plan to eat that day. I also like to wake up my leftovers with a little extra dressing or squirt of lemon juice and a pinch of kosher salt.
Nutrition Information
Serving
1(of 4), about 2 cups with all dressing added
Calories
360kcal
(18%)
Carbohydrates
26g
(9%)
Protein
29g
(58%)
Fat
18g
(28%)
Saturated Fat
4g
(20%)
Cholesterol
41mg
(14%)
Fiber
7g
(28%)
Sugar
6g
(12%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 360
% Daily Value*
| Serving | 1(of 4), about 2 cups with all dressing added | |
| Calories | 360kcal | 18% |
| Carbohydrates | 26g | 9% |
| Protein | 29g | 58% |
| Fat | 18g | 28% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 41mg | 14% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.