Mediterranean Tuna and Chickpea Salad

This Mediterranean-style salad is packed with lean protein from tuna, heart-healthy fats from walnuts and olive oil, and fiber-rich chickpeas to keep you full and energized.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 2/3 cup walnuts, coarsely chopped · 476 kcal in the whole recipe
• 1/2 cup red onion, finely chopped · 30 kcal in the whole recipe
• 1/2 cup red bell pepper, chopped · 21 kcal in the whole recipe
• 10 ounces water-packed chunk tuna (2 cans), drained · 325 kcal in the whole recipe
• 1 can (15.5 ounces) low-sodium chickpeas, drained and rinsed · 373 kcal in the whole recipe
• 2 tablespoons lemon juice · 6 kcal in the whole recipe
• 2 tablespoons extra virgin olive oil · 229 kcal in the whole recipe
• 2 tablespoons fresh parsley, chopped · 1 kcal in the whole recipe
• 4 cups romaine hearts, shredded · 22 kcal in the whole recipe
• Salt and black pepper to taste (optional)

Method

1. In a large bowl, gently combine the chopped walnuts, red onion, red bell pepper, parsley, drained tuna, and chickpeas.

   

2. In a small bowl, whisk together the lemon juice and extra virgin olive oil.

   

3. Drizzle the dressing over the tuna mixture and toss gently to coat. Season with salt and black pepper if desired.

   

4. Arrange the shredded romaine lettuce on a serving platter or divide among individual bowls, then top with the tuna and chickpea salad.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.