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
Serving size: 2 cups
For the dressing:
For the salad:
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 tip:
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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