5 from 84 votes
Mediterranean Tuna Salad
Mediterranean Tuna Salad combines diced red bell pepper, red onion, cucumber, albacore tuna, minced garlic, chickpeas, black olives, and fresh parsley in a lemon-olive oil dressing. The salad offers a mix of fresh crisp vegetables, hearty tuna and chickpeas, plus briny olives, creating a balanced cold dish suitable as a light meal or side.
Prep Time
15 mins
Total Time
15 mins
Servings:
8
servings
Calories:
189 kcal
Course:
Main Course, Salad
Cuisine:
Mediterranean
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!
Cup of Yum
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
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%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 189
% 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.