Recipe: Mediterranean Tuna Salad

This Mediterranean-inspired chopped salad is loaded with fresh veggies and packed with protein from the tuna and chickpeas. Serve it as is, or pair with whole-grain crackers or toasted pita slices. Have leftovers? Stuff them into a pita or serve them on whole-grain bread for a hearty sandwich.

Total time: 15 minutes
Serves: 4
Serving size: 2 cups

Ingredients

For the dressing:

• Juice from 1 lemon (approximately 3 tablespoons lemon juice)
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon capers
• 1 clove garlic, minced
• ½ teaspoon country Dijon mustard

For the salad:

• 1 head romaine lettuce
• 1 head red leaf lettuce
• 12 cherry tomatoes (approximately ½ pint)
• 1 red bell pepper
• ½ English cucumber
• ½ red onion
• 1 stalk celery
• 15-ounce can chickpeas
• 10 ounces (2 5-ounce cans) canned albacore tuna in water, no salt added

Instructions

Whisk together the lemon juice, olive oil, capers, garlic, and mustard in a small bowl or mason jar. Add salt and freshly ground black pepper to taste.

Wash and dry all veggies. Chop the romaine and red leaf lettuce. Halve the cherry tomatoes. Dice or cube the red pepper. Peel the cucumber and slice into half-moons. Slice the red onion lengthwise. Dice the celery. Drain and rinse the chickpeas. Drain and flake the tuna.

In a large salad bowl, combine romaine, red leaf lettuce, tomatoes, red pepper, cucumber, onion, and celery. Add chickpeas and flaked tuna. Toss.

Portion the salad onto four plates. Serve. Allow each person to dress their own salad.

MOBE kitchen tips:

• Allowing each person to dress their own salad cuts down on excess calories and allows everyone to use as little or as much and they prefer.
• Canned salmon or sardines can be used in this salad as a substitute for tuna.
• Any lettuce or greens (such as arugula or baby kale) can be used as a replacement to the romaine and red leaf lettuce.
• Leftover salad will keep in the refrigerator for up to four days. Store in a covered dish, without dressing.

Nutrition facts per serving

Calories: 300 / Total Fat: 11g (14% DV) / Saturated Fat: 2g (10% DV) / Trans Fat: 0g / Cholesterol: 40mg (13% DV) / Sodium: 600mg (26% DV) / Total Carbohydrate: 25g (9% DV) / Dietary Fiber: 8g (29% DV) / Total Sugars: 5g / Added Sugar: 0g (0% DV) / Protein: 26g / Vitamin D: 0mcg (0% DV) / Calcium: 97mg (8% DV) / Iron: 3mg (15% DV) / Potassium: 831mg (20% DV)

Allergen statement: Contains fish (tuna).

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