Healthy Tuna Salad with Chickpeas Recipe
created by
Sarah S. 06/08/2024
"Chickpeas and tuna"
"Good on you! Chickpeas and tuna are a fantastic choice packed with both fiber and protein. Keep finding joy in these healthy choices!"
See commentsIngredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (5 oz) tuna in water, drained
- 1/4 cup plain Greek yogurt (low-fat)
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/2 cup diced cucumber
- 1/2 cup diced bell pepper (any color)
- 1/4 cup chopped red onion
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- In a large bowl, combine the drained chickpeas and tuna. Use a fork to break up the tuna into smaller pieces.
- Add the Greek yogurt, Dijon mustard, and lemon juice to the bowl. Mix well until everything is combined.
- Stir in the diced cucumber, bell pepper, and red onion. Season with salt and pepper to taste.
- Garnish with fresh parsley if desired. Serve immediately or refrigerate for 30 minutes to let the flavors meld.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 220 kcal |
| Protein | 20g |
| Carbohydrates | 30g |
| Fiber | 0g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 5g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tuna Salad with Chickpeas is rich in protein and fiber, making it an excellent choice for weight loss. Chickpeas provide complex carbohydrates and fiber, which help keep you full longer. Tuna is a lean protein source, low in calories and high in omega-3 fatty acids, beneficial for heart health. This dish fits well into Mediterranean and plant-based diets, offering a nutritious option for those looking to maintain a balanced diet. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of mixed greens or a light vinaigrette salad.
- Pair with whole-grain crackers for added crunch.
- Enjoy with a glass of sparkling water with lemon for a refreshing drink.
Recipe Variations and Adjustments
tuna melt recipe
Add shredded low-fat cheese on top and broil until melted for a warm, cheesy version.
tuna sandwich recipe
Serve the salad on whole-grain bread or a wrap for a satisfying sandwich.
tuna bowl recipe
Serve over a bed of quinoa or brown rice for a hearty bowl meal.
tuna patty recipe
Mix in breadcrumbs and form into patties, then pan-fry until golden brown.
tuna dip recipe
Blend the salad until smooth and serve with vegetable sticks or whole-grain pita chips.
FAQs About This Recipe
Can I use canned chickpeas instead of dried?
Yes, canned chickpeas are convenient and ready to use. Just drain and rinse them before adding.
How long can I store leftovers of this dish in the refrigerator?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free as it does not contain any gluten-containing ingredients.
Can I make this recipe vegan?
Yes, you can substitute the tuna with chickpeas or a plant-based tuna alternative and use vegan yogurt.
What can I add for extra flavor?
Consider adding spices like cumin or paprika, or fresh herbs like dill or cilantro for added flavor.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tuna Salad with Chickpeas because it’s not only quick and easy to prepare, but it’s also packed with protein and fiber, making it a satisfying choice for lunch or dinner. The combination of tuna and chickpeas provides a nutritious boost that keeps you feeling full longer, supporting your weight loss goals. Plus, it’s versatile enough to enjoy at home or on the go, making it a perfect travel-friendly meal. Embrace the joy of healthy eating with this delicious recipe!
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"
"Good on you! Chickpeas and tuna are a fantastic choice packed with both fiber and protein. Keep finding joy in these healthy choices!"