Mediterranean Tuna Salad

Dairy Free
Very Healthy
Health score
83%
Mediterranean Tuna Salad
25 min.
4
606kcal

Suggestions

Ingredients

  • 14 ounce chickpeas drained and rinsed canned
  •  kirby cucumber seeded chopped
  • teaspoons dijon mustard 
  • 0.3 cup optional: dill fresh chopped
  • pint grape tomatoes halved
  •  juice of lemon grated
  • servings kosher salt and pepper freshly ground
  • pieces naan bread 
  • 0.3 cup olive oil extra-virgin plus more for brushing
  • head romaine lettuce shredded
  • bunch scallions sliced
  • 12 ounce solid tuna in water white flaked drained canned

Equipment

  • bowl
  • whisk
  • grill pan

Directions

  1. Whisk the mustard, lemon zest and lemon juice in a small bowl. Slowly whisk in the olive oil until well blended.
  2. Whisk in the dill, 1/2 teaspoon salt, and pepper to taste.
  3. Toss the tuna, chickpeas, cucumber, scallions and tomatoes with 1/4 cup of the dressing in a medium bowl.
  4. Heat a grill pan over medium-high heat. Lightly brush both sides of the pita with olive oil and season with salt and pepper. Cook until golden, about 1 minute per side. Cool slightly and cut into wedges.
  5. Toss the romaine with the remaining dressing and divide among bowls. Top with the tuna salad and serve with the grilled pita.
  6. Photograph by Antonis Achilleos

Nutrition Facts

Calories606kcal
Protein21.98%
Fat41.68%
Carbs36.34%

Properties

Glycemic Index
43.08
Glycemic Load
5.13
Inflammation Score
-10
Nutrition Score
36.65347824926%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.91mg
Apigenin
0.02mg
Luteolin
0.1mg
Isorhamnetin
1.28mg
Kaempferol
0.61mg
Myricetin
0.18mg
Quercetin
6.42mg

Nutrients percent of daily need

Calories:605.79kcal
30.29%
Fat:28.33g
43.59%
Saturated Fat:4.47g
27.93%
Carbohydrates:55.56g
18.52%
Net Carbohydrates:44.63g
16.23%
Sugar:8.36g
9.29%
Cholesterol:40.68mg
13.56%
Sodium:1264.35mg
54.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.62g
67.24%
Vitamin A:14991.19IU
299.82%
Vitamin K:200.58µg
191.03%
Selenium:59.46µg
84.94%
Folate:277.51µg
69.38%
Manganese:1.32mg
65.93%
Vitamin B6:0.92mg
45.84%
Fiber:10.94g
43.75%
Vitamin C:31.5mg
38.19%
Phosphorus:362.48mg
36.25%
Potassium:1163.29mg
33.24%
Vitamin B3:6.38mg
31.9%
Vitamin E:4.23mg
28.22%
Magnesium:103.25mg
25.81%
Iron:4.48mg
24.88%
Copper:0.4mg
19.78%
Calcium:172.73mg
17.27%
Vitamin B12:1µg
16.58%
Vitamin B1:0.23mg
15.32%
Vitamin B2:0.21mg
12.63%
Zinc:1.85mg
12.35%
Vitamin D:1.7µg
11.34%
Vitamin B5:0.94mg
9.43%