Mediterranean Bliss Tuna Chickpea Salad
Indulge in the vibrant flavors of the Mediterranean with this delicious Tuna Chickpea Salad. Packed with protein and nutrients, this salad combines the creaminess of nonfat yogurt, the rich nuttiness of tahini, and the aromatic spices of garlic and cumin. Ideal for a light lunch or a healthy snack, this dish is not only refreshing but also incredibly satisfying. Serve it on a bed of greens, in a pita, or simply enjoy it on its own. Perfect for meal prep, this salad brings a taste of the Middle East to your kitchen!
N/A
Servings
140
Calories
10
Ingredients
Ingredients
nonfat plain yogurt
1/3 cup (none)
tahini
2 tablespoons (none)
lemon juice
1 teaspoon (freshly squeezed)
garlic cloves
2 (very finely chopped)
ground cumin
1 teaspoon (none)
solid white tuna
1 (6 ounce) can (drained and flaked)
chickpeas
1 (8 ounce) can (drained and rinsed)
flat leaf parsley
1/4 cup (chopped)
salt
to taste (none)
freshly ground black pepper
to taste (none)
Instructions
1
In a medium mixing bowl, whisk together the nonfat plain yogurt, tahini, lemon juice, finely chopped garlic, and ground cumin until the mixture is smooth and well combined.
2
Add the drained and flaked tuna to the bowl, followed by the rinsed chickpeas and chopped flat leaf parsley.
3
Gently fold all the ingredients together until fully incorporated, ensuring the tuna and chickpeas are well distributed.
4
Season generously with salt and freshly ground black pepper to taste.
5
Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld together before serving.
Nutrition Information
4g
Fat
14g
Carbs
12.7g
Protein
3.3g
Fiber
0.7g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Bliss Tuna Chickpea Salad?
It is a protein-packed, refreshing salad that combines tuna and chickpeas with a creamy yogurt and tahini dressing, flavored with Mediterranean spices.
Is this tuna chickpea salad healthy?
Yes, it is packed with protein, fiber, and nutrients while being relatively low in fat and calories.
How many calories are in one serving?
There are approximately 140 calories per serving of this salad.
How much protein does this salad provide?
This recipe provides 12.7g of protein per serving, making it very satisfying.
What are the main ingredients for the dressing?
The dressing is made from nonfat plain yogurt, tahini, freshly squeezed lemon juice, garlic, and ground cumin.
Can I use Greek yogurt instead of plain nonfat yogurt?
Yes, nonfat Greek yogurt is an excellent substitute and will provide a thicker, creamier consistency.
What is tahini and where can I find it?
Tahini is a paste made from toasted ground sesame seeds. It is usually found in the international aisle or near the nut butters in grocery stores.
Is this recipe gluten-free?
Yes, based on the ingredients listed, this Mediterranean Tuna Chickpea Salad is naturally gluten-free.
How do I prepare the chickpeas for this salad?
You should use canned chickpeas that have been thoroughly drained and rinsed before adding them to the bowl.
What type of tuna should I use?
The recipe calls for one 6-ounce can of solid white tuna, drained and flaked.
Can I meal prep this salad?
Yes, this salad is perfect for meal prep as the flavors actually improve after sitting in the refrigerator.
How long can I store this in the refrigerator?
You can store this salad in an airtight container in the fridge for up to 3 to 4 days.
How should I serve this salad?
You can serve it on a bed of greens, stuffed into a pita pocket, or enjoyed directly as a healthy snack.
What can I use instead of flat leaf parsley?
Fresh cilantro or dill are great alternatives if you do not have flat leaf parsley on hand.
Can I omit the garlic?
Yes, if you prefer a milder flavor, you can reduce or omit the garlic cloves.
Does this salad contain any added sugars?
No, it contains only 0.7g of natural sugar and no added sweeteners.
How much fat is in this recipe?
Each serving contains approximately 4g of fat, much of which comes from the healthy fats in tahini.
What is the carbohydrate count?
This salad contains 14g of carbohydrates per serving.
How much fiber does this salad have?
It contains 3.3g of fiber per serving, primarily from the chickpeas.
Can I freeze this salad?
Freezing is not recommended because the texture of the yogurt dressing and the chickpeas will change significantly once thawed.
Do I need any special equipment to make this?
No special equipment is needed; just a mixing bowl, a whisk or spoon, and basic measuring tools.
Is this salad spicy?
No, it is not spicy. It is savory and aromatic due to the cumin and garlic, but it lacks heat.
Can I use lemon juice from a bottle?
While fresh is preferred for the best flavor, bottled lemon juice can be used in a pinch.
How long does it take to prepare?
Preparation takes about 10-15 minutes, plus an optional 30 minutes for chilling.
Is this a dairy-free recipe?
No, it contains nonfat plain yogurt. To make it dairy-free, substitute with a plain almond or soy-based yogurt.
Can I add other vegetables to this salad?
Yes, diced cucumbers, red onions, or cherry tomatoes would make excellent additions to this base recipe.
What does the cumin add to the dish?
Cumin provides an earthy, warm aroma that complements the tahini and lemon for a traditional Mediterranean flavor.
Is it better to serve it immediately or cold?
It can be served immediately, but letting it refrigerate for 30 minutes allows the flavors to meld together better.
Is this recipe vegetarian?
No, it contains tuna. For a vegetarian version, you can omit the tuna and increase the amount of chickpeas.
How many ingredients are in this recipe?
There are 10 total ingredients, including the seasonings like salt and pepper.