Mediterranean Tuna Salad
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
8 servings
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Calories
189 kcal
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Course
Main Course, Salad
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Cuisine
Mediterranean
Mediterranean Tuna Salad
Description
This salad brings together chopped vegetables—red bell pepper, red onion, and cucumber—with drained albacore tuna, chickpeas, and halved black olives. Fresh garlic and parsley add aromatic notes, while freshly grated lemon zest brightens the flavors. A dressing of extra virgin olive oil, lemon juice, salt, and freshly ground black pepper ties the ingredients together with a citrusy, herbaceous touch.
The combination provides a variety of textures: crispness from vegetables, creaminess from tuna, firmness from chickpeas, and chewiness from olives. The acidity of lemon and slight bitterness from olives balance the richness of tuna and olive oil. It’s a refreshing, filling salad good for a light lunch or part of a Mediterranean-inspired meal.
For best flavor, cut vegetables into small, uniform pieces to ease mixing and eating. Using fresh lemon juice rather than bottled significantly enhances brightness. Chickpeas add sustenance, but you can substitute with other beans to vary the salad as needed.
Ingredients
- 1 red bell pepper finely chopped
- ½ red onion finely chopped
- 1 cucumber cut lengthwise and sliced
- 15 oz albacore tuna drained
- 2 garlic cloves, minced
- ½ cup chickpeas aka garbanzo beans
- ½ cup black olives cut in half
- 1 bunch parsley fresh, chopped
- salt
- black pepper
- 3 Tablespoon extra virgin olive oil
- lemon juice of 1
- lemon zest of 1
Instructions
- Add red bell pepper, red onion, cucumber, albacore tuna fish, garlic, chickpeas, black olives and lemon zest in a large mixing bowl and mix.
- Drizzle olive oil, lemon juice and season with salt and freshly ground black pepper.
- Garnish with fresh parsley and serve cold. Enjoy!
Notes
- Cut vegetables into small, evenly sized pieces for easy mixing and eating.
- Use fresh lemon juice for a brighter, fresher flavor than bottled lemon juice.
- Chickpeas make the salad more filling; if desired, substitute with black beans or white beans.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 189 kcal
% Daily Value*
| Serving | 0.75cup | |
| Calories | 189kcal | 9% |
| Carbohydrates | 6g | 2% |
| Protein | 16g | 32% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 16mg | 5% |
| Sodium | 639mg | 27% |
| Potassium | 343mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 1136IU | 23% |
| Vitamin C | 32mg | 36% |
| Calcium | 32mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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