Healthy Tuna Salad with Chickpeas Recipe
created by
Sarah S. 07/13/2024
"Chickpeas and tuna"
"The 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 Greek yogurt (low-fat)
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/2 cup diced celery
- 1/2 cup diced red bell pepper
- 1/4 cup chopped red onion
- Salt and pepper to taste
- Fresh spinach leaves (optional, for serving)
Instructions
- In a large bowl, combine the drained tuna and chickpeas. Use a fork to break up the tuna and mash some of the chickpeas for a creamier texture (about 2 minutes).
- Add the Greek yogurt, Dijon mustard, lemon juice, diced celery, diced red bell pepper, and chopped red onion to the bowl.
- Mix everything together until well combined (about 2-3 minutes).
- Season with salt and pepper to taste.
- Serve on a bed of fresh spinach leaves or enjoy it on its own.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 30g |
| Carbohydrates | 30g |
| Fiber | 8g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 5g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tuna Salad with Chickpeas is rich in lean protein from the tuna and chickpeas, which helps keep you full and satisfied. Chickpeas are also high in fiber, promoting digestive health and aiding in weight loss. This dish fits well into Mediterranean and plant-based diets, providing essential nutrients without excess calories. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with whole-grain crackers for added fiber.
- Serve with a side of mixed greens drizzled with olive oil and vinegar.
- 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.
tuna sandwich recipe
Serve the salad between whole-grain bread slices for a hearty sandwich.
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 filling bowl meal.
FAQs About This Recipe
Can I use fresh tuna instead of canned?
Yes, you can use cooked fresh tuna, but ensure it's properly seasoned.
How long does this salad last in the fridge?
It can last up to 3 days in an airtight container.
Is this recipe gluten-free?
Yes, as long as you use gluten-free ingredients.
Can I add more vegetables?
Absolutely! Feel free to add any veggies you like for extra nutrition.
Is this recipe suitable for meal prep?
Yes, it's perfect for meal prep and can be stored in individual containers.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tuna Salad with Chickpeas because it’s a perfect blend of protein and fiber, keeping you full and satisfied without the extra calories. It’s quick to prepare, making it an ideal choice for busy days or travel. Enjoy the delightful flavors while knowing you’re making a nutritious choice that supports your weight loss goals. Plus, the combination of chickpeas and tuna offers a satisfying texture that feels indulgent yet healthy.
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"
"The chickpeas and tuna are a fantastic choice packed with both fiber and protein. Keep finding joy in these healthy choices!"