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–+ servings
Bertha Jones

Mediterranean Tuna Chickpea Bowl

A refreshing and satisfying tuna chickpea salad bowl featuring Mediterranean flavors, perfect for quick lunches or light dinners, requiring no cooking.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 3 servings
Course: Dinner, Lunch, Salad
Cuisine: Mediterranean
Calories: 380
Ingredients Method Nutrition Notes

Ingredients
  

Main ingredients
  • 1 can chickpeas, drained and rinsed (15 oz)
  • 2 cans tuna in water, drained (5 oz each)
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
Dressing ingredients
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
Toppings
  • 1/4 cup crumbled feta cheese
  • pinch red pepper flakes Optional, for heat
  • 1/4 cup pitted kalamata olives, sliced Optional

Method
 

Prepare Ingredients
  1. Drain and rinse the chickpeas and tuna.
  2. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion and parsley.
Mix Salad
  1. In a large salad bowl, combine the drained chickpeas and flaked tuna.
  2. Add the halved cherry tomatoes, diced cucumber, finely chopped red onion, chopped parsley, and sliced kalamata olives and mix until evenly distributed.
Make Dressing
  1. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until fully emulsified.
Combine and Serve
  1. Pour the dressing over the salad and gently toss to coat all ingredients.
  2. Scatter crumbled feta cheese over the top and finish with a pinch of red pepper flakes, if desired.
  3. Serve immediately or refrigerate for up to 2 days to let the flavors meld.

Nutrition

Calories: 380kcalCarbohydrates: 28gProtein: 28gFat: 18gSaturated Fat: 3gSodium: 800mgFiber: 8gSugar: 4g

Notes

This salad is great as a stand-alone lunch or served in pita pockets. Store in an airtight container and consume within 48 hours.

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