Chickpea Tuna Salad
An easy chickpea tuna salad that's filled with bright flavor and fresh ingredients like tomatoes and bell pepper. Canned tuna has never been so delicious!
Foto: Well Plated
Ingredients
- 1/2 small red onion (thinly sliced, about 1/2 cup)
- 1 (15-ounce) can reduced sodium chickpeas (rinsed and drained)
- 1 pint cherry or grape tomatoes (halved)
- 1 large, seedless English cucumber (halved lengthwise and cut into 1/4-inch slices (I leave the peel on))
- 1 red bell pepper (cored and cut into 1/4 inch strips, then cut into halves (or thirds if very long))
- 12 ounces solid pack albacore tuna in water (wild caught if possible)
- 3 cups arugula
- 1/4 cup parsley (finely chopped)
- 1/4 cup feta cheese
- 1/4 cup freshly squeezed lemon juice (from about 1 large lemon)
- 3 tablespoons extra-virgin olive oil
- 2 cloves garlic (minced (about 2 teaspoons))
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
Steps
-
Place the red onion in a small bowl and cover with cold water. Let sit while you prepare the rest of the salad (this preserves its flavor but takes off some of the harshness...and the continual red onion aftertaste).
-
To a large mixing bowl, add the chickpeas, tomatoes, cucumber, onions, and bell pepper. Drain the tuna and flake into the bowl. Add the arugula.
-
Prepare the dressing: In a small bowl or measuring cup, stir together the lemon juice, olive oil, garlic, salt, and pepper. (You can also shake them all together in a mason jar with a tight-fitting lid). Drizzle enough over the salad to moisten it, then toss to coat. Sprinkle the feta and parsley over the top, then toss lightly again. Taste and add additional salt, pepper, or dressing as desired. Enjoy!
Nutrition Facts (per serving)
Macronutrients
*DV = Daily Value based on a 2,000 calorie diet
💰 Cost Estimate
📋 Price Breakdown (21% ingredients detected)
| Ingredient | Amount | Unit Price | Subtotal |
|---|---|---|---|
| small red onion | 0.5 | - | - |
| 1 | - | - | |
| pint cherry or grape tomatoes | 1 | Rp 12.000/kg | Rp 1.200 |
| large | 1 | - | - |
| red bell pepper | 1 | - | - |
| solid pack albacore tuna in water | 12 ounces | Rp 60.000/kg | Rp 72.000 |
| arugula | 3 cups | Rp 16.000/kg | Rp 4.800 |
| parsley | 0.25 cup | - | - |
| feta cheese | 0.25 cup | - | - |
| freshly squeezed lemon juice | 0.25 cup | - | - |
| extra-virgin olive oil | 3 tablespoons | - | - |
| garlic | 2 cloves | - | - |
| kosher salt | 1 teaspoon | - | - |
| ground black pepper | 0.5 teaspoon | - | - |
*Estimated market prices, may vary by region
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