Are you tired of boring, bland salads that leave you unsatisfied and hungry? Get ready to transport your taste buds to the sun-drenched shores of the Mediterranean with this incredibly vibrant and nutritious Tuna Chickpea Salad! Packed with protein, bursting with fresh flavors, and drizzled with a creamy lemon tahini dressing, this recipe is not just a meal—it's a culinary adventure that will make you forget everything you thought you knew about healthy eating.
Prep Time: 15 mins
Cook Time: -
Total Time: 15 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 can tuna, drained
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 red onion, finely chopped
- 1/4 cup parsley, chopped
- 1/4 cup tahini
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Prepare all ingredients by draining the tuna and chickpeas thoroughly. Rinse the chickpeas under cold water and drain completely.
- Dice the cucumber into small, uniform cubes approximately 1/4 inch in size. Ensure seeds are removed if the cucumber is large and watery.
- Chop the bell pepper into similar-sized pieces as the cucumber, creating a consistent texture throughout the salad.
- Finely mince the red onion to distribute its flavor evenly without overpowering the other ingredients.
- In a separate small bowl, whisk together tahini, fresh lemon juice, salt, and pepper to create the dressing. Mix until smooth and well combined.
- In a large mixing bowl, gently combine the drained tuna, chickpeas, diced cucumber, bell pepper, and red onion.
- Add chopped fresh parsley to the salad mixture, reserving a small amount for garnish.
- Pour the lemon tahini dressing over the salad and fold gently to ensure all ingredients are evenly coated.
- Taste and adjust seasoning with additional salt and pepper if needed.
- Garnish with remaining parsley and serve immediately, or chill for 30 minutes to allow flavors to meld.
Tips
- Drain and rinse ingredients thoroughly to ensure the best texture and prevent excess moisture.
- Cut vegetables into uniform, small pieces for a consistent and visually appealing salad.
- Whisk the tahini dressing until completely smooth to avoid clumping.
- For maximum flavor, let the salad chill for 30 minutes before serving to allow ingredients to marinate.
- Use fresh parsley for the brightest, most aromatic result.
- If you prefer a lighter dressing, you can thin the tahini with a little water or additional lemon juice.
- This salad is incredibly versatile—feel free to add other Mediterranean ingredients like olives or feta cheese.
- For best results, use high-quality canned tuna packed in olive oil for extra flavor.
Nutrition Facts
Calories: 300kcal
Carbohydrates: 25g
Protein: 25g
Fat: 15g
Saturated Fat: g
Cholesterol: 25mg
