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Mediterranean Chickpea and Tuna Salad

Mediterranean Chickpea and Tuna Salad

Lunch
Prep Time
20min
Cook Time
10min
Servings
4
Calories
556
Chef's Note

For the best flavor, prepare this salad at least 30 minutes before serving to allow the ingredients to marinate in the dressing. If you're meal prepping, keep the dressing separate and add it just before serving to maintain the crispness of the vegetables. You can also substitute the tuna with grilled chicken or salmon if desired.

Tags
high-protein
Mediterranean
tuna
chickpea
salad
seafood
lunch
healthy
meal prep
dairy
Ingredients

  • 24 oz canned tuna in olive oil

  • 2 cans (15 oz each), drained and rinsed canned chickpeas

  • 2 cups, halved cherry tomatoes

  • 1 large, diced cucumber

  • 1 large, diced red bell pepper

  • 1/2 medium, finely diced red onion

  • 1/2 cup, pitted and halved kalamata olives

  • 8 oz, crumbled feta cheese

  • 1/2 cup, chopped fresh parsley

  • 1/4 cup, chopped fresh mint

  • 1/3 cup extra virgin olive oil

  • 1/4 cup, freshly squeezed lemon juice

  • 3 cloves, minced garlic

  • 1 tablespoon Dijon mustard

  • 1 teaspoon dried oregano

  • 1/2 teaspoon red pepper flakes

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1/4 cup, toasted pine nuts

  • 4 large, quartered hard-boiled eggs

Instructions
  • 1

    Drain the 24 oz of canned tuna, reserving 2 tablespoons of the olive oil. Flake the tuna into a large bowl.

  • 2

    Add the 2 cans of drained and rinsed chickpeas to the bowl with the tuna.

  • 3

    Add 2 cups of halved cherry tomatoes, the diced cucumber, 1 diced red bell pepper, and 1/2 diced red onion to the bowl.

  • 4

    Add 1/2 cup of halved kalamata olives and 8 oz of crumbled feta cheese to the mixture.

  • 5

    In a small skillet over medium heat, toast 1/4 cup of pine nuts until golden brown, about 3-4 minutes, stirring frequently to prevent burning. Set aside to cool.

  • 6

    In a small bowl, whisk together 1/3 cup of extra virgin olive oil, 1/4 cup of lemon juice, 3 minced garlic cloves, 1 tablespoon of Dijon mustard, 1 teaspoon of dried oregano, 1/2 teaspoon of red pepper flakes, 1 teaspoon of salt, and 1/2 teaspoon of black pepper to make the dressing.

  • 7

    Pour the dressing over the salad ingredients and gently toss to combine.

  • 8

    Add 1/2 cup of chopped fresh parsley and 1/4 cup of chopped fresh mint to the salad and gently fold to incorporate.

  • 9

    Sprinkle the toasted pine nuts over the salad.

  • 10

    Arrange the 4 quartered hard-boiled eggs around the edges of the salad.

  • 11

    Cover and refrigerate for at least 30 minutes before serving to allow the flavors to meld together.

Nutrition Information (per serving)
556
Calories
56g
Protein
28g
Carbs
25g
Fat
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