0 from 3 votes
Tuna and Chickpea Salad Sandwich
An easy to make tuna and chickpea salad sandwich that is perfect for an easy week day lunch on the go.
Prep Time
20 mins
Total Time
20 mins
Servings: 4 servings
Calories: 325 kcal
Course:
Lunch
Cuisine:
American
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
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.
Cup of Yum
Nutrition Information
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
% 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.