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, and delicious meal that’s perfect for any occasion? Look no further than this Tuna, Chickpea, and Red Pepper Salad! Ready in just 10 minutes, this vibrant dish is not only gluten-free and dairy-free, but it also packs a punch with flavor and health benefits.

Imagine a delightful combination of tender chickpeas, flaky light tuna, and sweet roasted red peppers, all brought together with the briny goodness of black olives. Tossed in a zesty dressing of Dijon mustard, olive oil, and red wine vinegar, this salad is a feast for the senses. Each bite is a perfect balance of protein, healthy fats, and fiber, making it an ideal choice for lunch, a side dish, or even a main course.

With only 335 calories per serving, you can indulge guilt-free while enjoying a meal that’s as satisfying as it is nourishing. Whether you serve it over a bed of greens or on your favorite bread or crackers, this salad is sure to impress family and friends alike. So grab your bowl and whisk, and let’s whip up this delightful dish that’s sure to become a staple in your kitchen!

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