Healthy Tuna Chickpea Salad Recipe
created by
Sarah S. 06/27/2024
"Chickpeas and tuna"
"Your chickpeas and tuna are a fantastic choice packed with both fiber and protein. Keep finding joy in these healthy choices!"
See commentsIngredients
- 2 cans of tuna in water, drained
- 1 can of chickpeas, rinsed and drained
- 1/2 cup of diced cucumber
- 1/2 cup of diced bell pepper (any color)
- 1/4 cup of red onion, finely chopped
- 1/4 cup of plain Greek yogurt (or low-fat mayonnaise)
- 1 tablespoon of lemon juice
- Salt and pepper to taste
- 1 cup of fresh spinach (optional for added fiber)
Instructions
- In a large bowl, combine the drained tuna and chickpeas. (2 minutes)
- Add the diced cucumber, bell pepper, and red onion to the bowl. (2 minutes)
- In a small bowl, mix the Greek yogurt, lemon juice, salt, and pepper. (2 minutes)
- Pour the yogurt mixture over the tuna and chickpea mixture, and stir until well combined. (2 minutes)
- If using, fold in the fresh spinach for added fiber. (1 minute)
- Serve immediately or refrigerate for 30 minutes to let the flavors meld.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 25g |
| Carbohydrates | 30g |
| Fiber | 8g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 6g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tuna Chickpea Salad is rich in lean protein from tuna, which helps keep you full and satisfied. Chickpeas provide a good source of fiber, promoting digestive health and aiding in weight loss. The dish fits well into Mediterranean and plant-based diets, offering a nutritious option without excessive calories. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of mixed greens for extra nutrients.
- Pair with whole-grain crackers for added fiber.
- Enjoy with a glass of infused water for hydration.
Recipe Variations and Adjustments
tuna melt recipe
Add shredded low-fat cheese on top and broil until melted.
tuna sandwich recipe
Serve the salad on whole-grain bread or a wrap.
tuna patty recipe
Form the mixture into patties and pan-fry until golden brown.
tuna bowl recipe
Serve over a bed of quinoa or brown rice for a hearty meal.
FAQs About This Recipe
Can I use canned chickpeas instead of dried?
Yes, canned chickpeas are convenient and ready to use.
How long can I store leftovers of this dish in the refrigerator?
Leftovers can be stored in an airtight container for up to 3 days.
Is this recipe gluten-free?
Yes, all ingredients are gluten-free.
Can I add more vegetables to this salad?
Absolutely! Feel free to add any vegetables you enjoy.
Is this recipe suitable for meal prep?
Yes, it stores well and can be made in advance.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tuna Chickpea Salad Recipe for its perfect balance of protein and fiber, making it a satisfying choice for weight loss. It's quick to prepare, ideal for busy days or travel, and bursting with flavor. Enjoy a nutritious meal that feels indulgent without the guilt, and keep making those healthy choices that support your goals!
Recipe created by Fitmate Coach; inspired by Sarah S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Chickpeas and tuna"
"Your chickpeas and tuna are a fantastic choice packed with both fiber and protein. Keep finding joy in these healthy choices!"