Tuna, Chickpea and Red Pepper Salad

Gluten Free
Dairy Free
Health score
49%
Tuna, Chickpea and Red Pepper Salad
10 min.
6
335kcal

Suggestions


Looking for a quick, nutritious meal that packs a flavorful punch? Try our Tuna, Chickpea and Red Pepper Salad! This delightful dish comes together in just 10 minutes, making it the perfect option for busy weekdays or casual gatherings. Ideal for six servings, it offers a satisfying balance of protein, healthy fats, and carbohydrates, making it an excellent choice for lunch, a side dish, or even a light dinner.

This salad is not only gluten-free and dairy-free, but it also bursts with vibrant Mediterranean flavors. The combination of tender chickpeas, hearty tuna, and sweet roasted red peppers creates a delicious textural contrast that will keep your taste buds dancing. The earthy black olives add a briny touch, while fresh parsley brightens up each bite. Drizzled with a simple yet zesty dressing made from olive oil and red wine vinegar, this salad is a celebration of wholesome ingredients.

Whether served over a bed of greens or enjoyed on its own, this Tuna, Chickpea, and Red Pepper Salad is versatile and can be easily customized to suit your preferences. It's perfect for meal prep or a quick lunch on the go, offering both convenience and incredible flavor. Dive into a bowl of this refreshing salad and enjoy a healthy, satisfying meal that will leave you feeling energized!

Ingredients

  • 0.5 cup olives black pitted halved quartered
  • 30 oz garbanzo beans rinsed drained coarsely chopped canned
  • teaspoon dijon mustard 
  • tablespoons parsley fresh chopped
  • 15 oz tuna light flaked drained canned
  • 0.3 cup olive oil 
  • tablespoons red wine vinegar 
  • 4.5 oz roasted peppers red drained cut into 1/4-inch dice ( 3/4 cup)
  • servings salt and pepper 

Equipment

  • bowl
  • whisk

Directions

  1. In a large bowl, combine vinegar, mustard, 1/4 tsp. salt and 1/8 tsp. pepper.
  2. Whisk until salt has dissolved. Slowly whisk in olive oil until incorporated.
  3. Add tuna, chopped chickpeas, roasted peppers and olives to bowl and stir until well combined. Taste and season with additional salt and pepper, if desired. Cover and chill until ready to pack.
  4. Serve salad over greens or on bread or crackers, if desired.

Nutrition Facts

Calories335kcal
Protein30.05%
Fat45.68%
Carbs24.27%

Properties

Glycemic Index
17.39
Glycemic Load
5.21
Inflammation Score
-6
Nutrition Score
21.691739351853%

Flavonoids

Apigenin
2.88mg
Luteolin
0.09mg
Kaempferol
0.02mg
Myricetin
0.2mg

Nutrients percent of daily need

Calories:335.11kcal
16.76%
Fat:17.17g
26.41%
Saturated Fat:2.35g
14.71%
Carbohydrates:20.52g
6.84%
Net Carbohydrates:13.58g
4.94%
Sugar:0.08g
0.09%
Cholesterol:21.26mg
7.09%
Sodium:1100.42mg
47.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.42g
50.83%
Selenium:60.27µg
86.1%
Manganese:1.21mg
60.49%
Vitamin B3:9.76mg
48.81%
Vitamin B6:0.96mg
48.08%
Vitamin B12:2.12µg
35.32%
Vitamin K:29.26µg
27.87%
Fiber:6.94g
27.77%
Phosphorus:235.7mg
23.57%
Iron:3.24mg
18%
Magnesium:62.26mg
15.56%
Copper:0.3mg
14.87%
Vitamin E:2.17mg
14.46%
Vitamin C:11.83mg
14.34%
Potassium:418.6mg
11.96%
Folate:44.1µg
11.02%
Zinc:1.59mg
10.59%
Calcium:74.88mg
7.49%
Vitamin A:328.64IU
6.57%
Vitamin B5:0.59mg
5.94%
Vitamin B1:0.08mg
5.23%
Vitamin B2:0.08mg
4.87%
Source:My Recipes