Looking for a quick, healthy, and delicious meal that fits into your busy American lifestyle? This tuna salad recipe is the perfect solution. Packed with protein from tuna and chickpeas, it’s a satisfying, easy protein-packed lunch that’s ready in just 10 minutes. Full of essential nutrients like omega-3 fatty acids, vitamin C, and potassium, this gluten-free salad is ideal for health-conscious individuals, busy professionals, and families looking for quick dinner ideas. Whether you’re following a healthy chickpea recipe or simply seeking a quick American meal, this versatile and nutritious dish will fit perfectly into any dietary preference.
Preparation Time:
- Prep time: 10 minutes
- No cooking required
Ingredients:
- 1 can of tuna (well-drained)
- 1 cup of cooked chickpeas (canned chickpeas work well after rinsing thoroughly)
- 1 tomato, diced
- 1 cucumber, thinly sliced
- 2 tablespoons of extra virgin olive oil
- 1 tablespoon of fresh lemon juice
- A pinch of salt
- A pinch of black pepper 
Instructions:
1. In a large bowl, mix the tuna and chickpeas to ensure even distribution.
2. Add the diced tomato and sliced cucumber, gently tossing to keep the vegetables crisp.
3. Drizzle with olive oil and lemon juice, then season with salt and black pepper to taste.
4. Stir gently to combine the flavors.
Serving Suggestions:
- Serve as a light main dish with toasted bread or avocado slices.
- Pair it as a side dish with grilled meats or sandwiches.
Customization Tips:
- For gluten-free diets: Ensure the chickpeas are free of cross-contamination with gluten.
- For vegetarians: Replace tuna with roasted chickpeas or cubed tofu.
- For lower fat options: Use tuna packed in water instead of oil and reduce the olive oil.
- For added flavor: Sprinkle fresh parsley or cilantro, or add a dash of ground cumin.
Nutritional Benefits:
- Tuna: High in lean protein and omega-3 fatty acids, promoting heart and brain health.
- Chickpeas: Packed with fiber and plant-based protein, supporting digestion and prolonged satiety.
- Fresh vegetables: Provide essential vitamins, minerals, and antioxidants.
Pro Tips:
- For a zesty twist, add thinly sliced red onion or bell peppers.
- To prepare ahead of time, store the salad in an airtight container in the refrigerator and add the dressing just before serving to maintain its freshness.
Nutrition Value:
1. 1 can of tuna (well-drained)
- Calories: 120
- Carbohydrates: 0 g
- Protein: 26 g
- Fat: 1 g
- Sodium: 320 mg
- Cholesterol: 40 mg
- Vitamins: Vitamin B12, vitamin D
- Minerals: Iron, selenium
- Nutritional benefit: Tuna is a great source of lean protein and omega-3 fatty acids, which support heart health and brain function. It also provides essential vitamins and minerals, such as vitamin B12 for energy and red blood cell formation, and selenium for antioxidant support.
2. 1 cup of cooked chickpeas (canned chickpeas work well after rinsing thoroughly)
- Calories: 270
- Carbohydrates: 45 g
- Protein: 15 g
- Fat: 4 g
- Sodium: 15 mg
- Cholesterol: 0 mg
- Vitamins: Folate, vitamin B6, vitamin C
- Minerals: Iron, magnesium, potassium
- Nutritional benefit: Chickpeas are an excellent source of plant-based protein and fiber, which aid digestion and promote satiety. They are also rich in folate, which is important for cell function and healthy DNA formation, and potassium, which helps regulate blood pressure.
3. 1 tomato, diced
- Calories: 22
- Carbohydrates: 5 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, vitamin A, vitamin K
- Minerals: Potassium
- Nutritional benefit: Tomatoes are rich in vitamin C, which boosts immunity, and vitamin A, which is essential for healthy skin and vision. They also contain potassium, which helps maintain proper muscle function and hydration.
4. 1 cucumber, thinly sliced
- Calories: 16
- Carbohydrates: 4 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K, vitamin C
- Minerals: Potassium, magnesium
- Nutritional benefit: Cucumbers are low in calories and high in water content, making them great for hydration. They are also a good source of vitamin K, which is important for bone health, and potassium, which supports heart and muscle function.
5. 2 tablespoons of extra virgin olive oil
- Calories: 240
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 28 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin E, vitamin K
- Minerals: None
- Nutritional benefit: Olive oil is rich in monounsaturated fats, which are heart-healthy and may help reduce the risk of chronic diseases. It is also a good source of vitamin E, an antioxidant that helps protect cells from damage, and vitamin K, which supports bone health.
6. 1 tablespoon of fresh lemon juice
- Calories: 4
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Potassium
- Nutritional benefit: Lemon juice is an excellent source of vitamin C, which boosts immunity and acts as an antioxidant. It also helps with digestion and adds a refreshing citrus flavor to dishes.
7. A pinch of salt
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 2300 mg (based on a pinch of 1/8 tsp)
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Sodium
- Nutritional benefit: Salt enhances flavor but should be used in moderation to avoid excess sodium intake, which can contribute to high blood pressure and other health issues.
8. A pinch of black pepper
- Calories: 6
- Carbohydrates: 1.5 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K
- Minerals: Manganese
- Nutritional benefit: Black pepper contains piperine, a compound that may improve nutrient absorption and digestion. It is also a source of manganese, which plays a role in metabolism and bone health.
Chef Culinary Creationss
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