Tuna Chickpea And Tomato Salad Recipes

CHICKPEA TUNA SALAD

Chickpea Tuna Salad image

An easy Chickpea Tuna Salad that's filled with bright flavor and fresh ingredients like tomatoes and bell pepper. Canned tuna has never been so delicious!

Provided by Erin Clarke / Well Plated

Categories Salad

Time 25m

Number Of Ingredients 14

Ingredients

1/2 small red onion (thinly sliced, about 1/2 cup)
1 15-ounce can reduced sodium chickpeas, rinsed and drained
1 pint cherry or grape tomatoes ( halved)
1 large seedless English cucumber (halved lengthwise and cut into 1/4-inch slices (I leave the peel on))
1 red bell pepper (cored and cut into 1/4 inch strips, then cut into halves (or thirds if very long))
12 ounces solid pack albacore tuna in water (wild caught if possible)
3 cups arugula
1/4 cup parsley (finely chopped)
1/4 cup Feta Cheese
1/4 cup freshly squeezed lemon juice (from about 1 large lemon)
3 tablespoons extra virgin olive oil
2 cloves garlic (minced (about 2 teaspoons))
1 teaspoon kosher salt
1/2 teaspoon ground black pepper

Steps:

Place the red onion in a small bowl and cover with cold water. Let sit while you prepare the rest of the salad (this preserves its flavor but takes off some of the harshness...and the continual red onion after taste).
To a large mixing bowl, add the chickpeas, tomatoes, cucumber, onions, and bell pepper. Drain the tuna and flake into the bowl. Add the arugula.
Prepare the dressing: In a small bowl or measuring cup, stir together the lemon juice, olive oil, garlic, salt and pepper. (You can also shake them all together in a mason jar with a tight fitting lid). Drizzle enough over the salad to moisten it, then toss to coat. Sprinkle the feta and parsley over the top, then toss lightly again. Taste and add additional salt, pepper, or dressing as desired. Enjoy!

Nutrition Facts : ServingSize 1 (of 4), about 2 cups with all dressing added, Calories 360 kcal, Carbohydrate 26 g, Protein 29 g, Fat 18 g, SaturatedFat 4 g, Cholesterol 41 mg, Fiber 7 g, Sugar 6 g

TUNA, CHICKPEA AND TOMATO SALAD

Tuna, Chickpea and Tomato Salad image

A Tuna, Chickpea and Tomato Salad: both healthy and hearty, with juicy tomatoes and protein-packed chickpeas. A perfect quick lunch!

Categories Salad

Yield 2

Number Of Ingredients 10

Ingredients

400g (1.5 cups) tin chickpeas (garbanzo beans), rinsed and drained
180g (3/4 cup) tin tuna, drained and broken into chunks
2 tomatoes, roughly chopped
¼ red onion, finely diced
2 tablespoons fresh flat-leaf parsley
4 tablespoons extra virgin olive oil
3 tablespoons lemon juice
2 cloves garlic, minced
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper

Steps:

Place the chickpeas, tuna, tomatoes, and red onion in a large bowl.
In another bowl, add the extra virgin olive oil, lemon juice, parsley, garlic, sea salt and pepper. Whisk well to combine.
Pour the dressing over the salad ingredients and mix thoroughly.
Serve immediately.

TUNA AND CHICKPEA SALAD

Tuna and Chickpea Salad image

Light and refreshing tuna salad that can be eaten as a main dish or served with pita chips as an appetizer. For meatier salad, add one more can of undrained tuna. You can also add drained, chopped artichoke hearts.

Provided by krissy g.

Categories Salad Seafood Salad Recipes Tuna Salad Recipes

Time 10m

Yield 4

Number Of Ingredients 8

Ingredients

1 (5 ounce) can Italian tuna packed in olive oil, undrained
1 (16 ounce) can chickpeas (garbanzo beans), drained
1 (2.25 ounce) can black olives, chopped
¼ cup chopped Italian (flat-leaf) parsley
½ red onion, chopped
lemon, juiced
¼ cup crumbled reduced-fat feta cheese, or more to taste
salt and ground black pepper to taste

Steps:

Stir the tuna, chickpeas, olives, parsley, red onion, lemon juice, and feta cheese together in a bowl. Season with salt and pepper.

Nutrition Facts : Calories 227.1 calories, Carbohydrate 29.7 g, Cholesterol 15 mg, Fat 4.9 g, Fiber 5.9 g, Protein 17.4 g, SaturatedFat 1.6 g, Sodium 700.8 mg, Sugar 0.9 g

MEDITERRANEAN CHICKPEA TUNA SALAD

Mediterranean Chickpea Tuna Salad image

What's better than a nutritious lunch that's ready in under 10 minutes? Nothing! This Mediterranean Chickpea Tuna Salad is filled with vegetables like tomatoes, cucumber and onion and drizzled with a simple lemon dressing, making it an easy, stress-free lunch recipe.

Provided by Erin

Categories lunch

Time 10m

Number Of Ingredients 10

Ingredients

15 oz. chickpeas (drained and rinsed (1 can))
5 oz. albacore or skipjack tuna (liquid drained (1 can))
1 cup grape tomatoes (sliced)
1/3 cup cucumber (sliced)
2 tbsp red onion (sliced or diced)
2 tbsp feta cheese
1 tsp fresh parsley (chopped)
3 tbsp lemon juice (or more to taste)
2 tbsp olive oil
salt and pepper to taste

Steps:

Place all ingredients into a bowl and toss to combine. Adjust lemon juice, salt and pepper as needed.
Enjoy!

Nutrition Facts : Calories 404 kcal, Carbohydrate 7 g, Protein 4 g, Fat 18 g, SaturatedFat 5 g, Cholesterol 15 mg, Sodium 197 mg, Fiber 1 g, Sugar 4 g, ServingSize 1 serving

TOMATO SALAD WITH CHICKPEAS AND FETA

Tomato Salad with Chickpeas and Feta image

Peak summer eating doesn't get much easier than this fresh tomato salad. Ripe, in-season tomatoes are best, but if they are not in their prime, the simple technique of salting them first will draw out maximum flavor. Roasted nuts and seeds are excellent pantry items and make a perfect no-cook, savory-sweet crisp topping. The nut-seed-spice mixture is completely flexible; use what you have on hand, and add aromatic seeds like nigella or fennel if you like. The store-bought granola is optional, but it adds a surprising sweetness and even more crunch. (Opt for one that is as plain as possible and without dried fruits or chocolate.) Make extra topping and keep it in an airtight jar for sprinkling over salads and roasted vegetables.

Provided by Hetty McKinnon

Categories salads and dressings, vegetables

Time 15m

Yield 4 servings

Number Of Ingredients 17

Ingredients

2 1/2 pounds ripe tomatoes (any variety), cut into roughly 1- to 2-inch pieces
1 garlic clove, grated
1 1/2 teaspoons kosher salt (Diamond Crystal)
1 (15-ounce) can chickpeas, drained
1 (7-ounce) block feta cheese, crumbled
2 tablespoons extra-virgin olive oil, plus more to taste
1/4 teaspoon black pepper
Handful of basil leaves
1/4 cup roasted, salted shelled sunflower seeds, roughly chopped (see Tip)
1/4 cup roasted, salted pepitas, roughly chopped
1/4 cup roasted, salted almonds, roughly chopped
1/4 cup roasted, salted pistachios, roughly chopped
1/2 cup plain oat granola (no fruit or chocolate added), roughly chopped (optional)
1 tablespoon toasted sesame seeds
1/4 to 1/2 teaspoon chile powder or red-pepper flakes
1/2 teaspoon kosher salt (Diamond Crystal)
Black pepper

Steps:

Place tomatoes into a large bowl and add the garlic and 1 teaspoon salt. Using your hands or a large spoon, gently toss the tomatoes so that everything is evenly coated. Let the tomatoes sit for about 10 minutes. (The salt will draw out flavor from the tomatoes.)
Meanwhile make the topping: Combine the sunflower seeds, pepitas, almonds, pistachios, granola if using, sesame seeds, chile powder and salt. Toss to combine. Season with a few turns of black pepper and stir everything together.
Add the chickpeas, feta, olive oil, 1/2 teaspoon salt and black pepper to the tomatoes and toss to combine. Taste and adjust olive oil, salt and pepper to your liking. Tear up basil leaves and sprinkle on top.
To serve, transfer tomatoes to a serving platter or individual bowls. When you are ready to eat, sprinkle with the crisp topping.

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Tuna Chickpea And Tomato Salad Recipes

CHICKPEA TUNA SALAD

An easy Chickpea Tuna Salad that's filled with bright flavor and fresh ingredients like tomatoes and bell pepper. Canned tuna has never been so delicious!

TUNA, CHICKPEA AND TOMATO SALAD

A Tuna, Chickpea and Tomato Salad: both healthy and hearty, with juicy tomatoes and protein-packed chickpeas. A perfect quick lunch!

TUNA AND CHICKPEA SALAD

Light and refreshing tuna salad that can be eaten as a main dish or served with pita chips as an appetizer. For meatier salad, add one more can of undrained tuna. You can also add drained, chopped artichoke hearts.

MEDITERRANEAN CHICKPEA TUNA SALAD

What's better than a nutritious lunch that's ready in under 10 minutes? Nothing! This Mediterranean Chickpea Tuna Salad is filled with vegetables like tomatoes, cucumber and onion and drizzled with a simple lemon dressing, making it an easy, stress-free lunch recipe.

TOMATO SALAD WITH CHICKPEAS AND FETA

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