Tuna and Chickpea Salad Sandwich
User Reviews
5.0
3 reviews
Excellent
Tuna and Chickpea Salad Sandwich
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An easy to make tuna and chickpea salad sandwich that is perfect for an easy week day lunch on the go.
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Ingredients
For the Tuna and Chickpea Salad:
- 2 (5 oz) cans of tuna in water, drained
- 1 (15 oz) can of chickpeas, rinsed
- 4 scallions chopped
- 1/4 cup red onion chopped
- 1/4 cup chopped Italian or curly parsley
- handful of salad greens
- 4 whole wheat pita bread cut in half
For the dressing:
- 3 tablespoons of olive oil
- 1 tablespoon red wine vinegar
- Juice of a lemon
- zest of a lemon
- salt and pepper
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Instructions
- To make the tuna and chickpea salad: Place tuna, chickpeas, scallions, red onion, and parsley in a bowl. Give it a toss and set aside.
- To make the dressing: Make the dressing by whisking together olive oil, vinegar, lemon juice and lemon zest in a bowl. Add in 1/2 teaspoon salt and 1/4 teaspoon black pepper.
- Drizzle the tuna and chickpea mixture with the dressing. Add in a handful of salad greens and give it a gentle toss. Taste for seasoning and add in if necessary.
- To assemble: Open the pocket of each pita bread and place 2-3 tablespoons of the salad. Repeat with remaining pita halves. Serve immediately.
Nutrition Information
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Calories
325kcal
(16%)
Carbohydrates
33g
(11%)
Protein
22g
(44%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Cholesterol
31mg
(10%)
Sodium
464mg
(19%)
Potassium
316mg
(9%)
Fiber
5g
(20%)
Sugar
1g
(2%)
Vitamin A
484IU
(10%)
Vitamin C
8mg
(9%)
Calcium
37mg
(4%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 325 kcal
% Daily Value*
| Calories | 325kcal | 16% |
| Carbohydrates | 33g | 11% |
| Protein | 22g | 44% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 31mg | 10% |
| Sodium | 464mg | 19% |
| Potassium | 316mg | 7% |
| Fiber | 5g | 20% |
| Sugar | 1g | 2% |
| Vitamin A | 484IU | 10% |
| Vitamin C | 8mg | 9% |
| Calcium | 37mg | 4% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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