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5 min read
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
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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