Sunshine Tuna Chickpea Salad Power Bowl
Sunshine Tuna & Chickpea Salad: The Ultimate Lunchtime Upgrade!
Fancy a quick easy lunch meal prep that's actually exciting? Honestly, I used to be so bored with my lunches.
Then, I discovered this Protein Packed Tuna Garbanzo Bean Salad , and Oh my gosh! Everything changed. It's packed with flavour, protein, and good stuff.
Perfect for those Pescatarian Lunches For Work .
Why This Tuna Salad Rocks
This salad isn't your average soggy tuna mayo disaster. It's got a bit of Mediterranean flair, thanks to the lemon, herbs, and optional olives. Think sunshine in a bowl.
This Tuna Chickpea Salad Recipe is seriously easy. We are talking fifteen minutes from start to finish. It makes two decent servings, so share or save some for tomorrow.
The Good Stuff Inside
What makes this salad so awesome? For starters, it is brimming with protein. That's a whopping 30-35g per serving! It will keep you full and focused.
Plus, this Healthy Tuna Salad Lunch is packed with fibre, courtesy of the chickpeas. Win-win, innit? It's perfect for a light lunch or a quick dinner on a warm evening.
This Mediterranean Tuna Salad tastes incredible, and it's good for you too.
Key Ingredients: Okay, right then, let's get this sorted!
Tuna: high-quality, sustainably sourced stuff.
Chickpeas: Also known as Garbanzo Bean Tuna Salad .
Fresh herbs: Parsley and dill make it sing.
Lemon: For that zesty zing.
Olive oil: Because good fats are your friend.
Time to gather your ingredients for this Tuna Salad with Lemon and Herbs and get cooking! This Chickpea Tuna Salad Sandwich Filling will be your new go-to.
Ingredients & Equipment for Your Protein Packed Tuna Garbanzo Bean Salad
Okay, right then, let's get this sorted! We're diving into what you need to whip up this smashing Protein Packed Tuna Garbanzo Bean Salad .
This isn't just any old Tuna Chickpea Salad Recipe ; it's a flavour explosion, a Healthy Tuna Salad Lunch that's also ridiculously easy.
Seriously, even I can't mess it up, and that's saying something! It's one of the Easiest Lunches you can make.
Main Ingredients
- Tuna: 1 (5 ounce/142g) can of tuna in olive oil, drained. Go for quality! Sustainably sourced is the bee's knees. Trust me, cheap tuna can ruin the whole thing.
- Chickpeas: 1 (15 ounce/425g) can , drained and rinsed. Rinsing gets rid of that tinny taste.
- Red Onion: 1/2 cup (75g) , finely diced.
- Celery: 1/2 cup (75g) , finely diced.
- Fresh Parsley: 1/4 cup (30g) , chopped. None of that dried stuff, alright?
- Fresh Dill: 1/4 cup (30g) , chopped. Again, fresh is best!
- Lemon Juice: 2 tablespoons (30ml) , freshly squeezed. Bottled stuff just doesn't have the same zing.
- Extra Virgin Olive Oil: 2 tablespoons (30ml) .
- Dijon Mustard: 1 teaspoon (5ml) .
- Sea Salt: 1/4 teaspoon (1.25ml) , or to taste.
- Black Pepper: 1/4 teaspoon (1.25ml) , freshly ground, or to taste.
- Optional: Kalamata Olives: 1/4 cup (35g) , pitted and halved. If you're feeling fancy.
- Optional: Red Pepper Flakes: A pinch for a bit of a kick.
This Mediterranean Tuna Salad has High Protein Tuna Salad and the best thing is that can be a great Pescatarian Lunches For Work .
Seasoning Notes: The Secret's in the Sauce
Okay, hear me out. The lemon, herbs, and Dijon combo are what make this salad sing. Don't skimp on the lemon.
If you're out of dill, a bit more parsley will do in a pinch. A dash of Worcestershire sauce can add an extra umami punch, but don't tell anyone I told you that! Also, try to use Tuna Salad with Lemon and Herbs to increase the flavour.
Equipment Needed: Keep It Simple
- Large mixing bowl: For chucking everything in.
- Small bowl: For the dressing. Don't even think about skipping this.
- Can opener: Essential, unless you're Bear Grylls.
- Chopping board: For the veg, obviously.
- Knife: A sharp one, please!
- Whisk: For the dressing. A fork will do if you're desperate.
Honestly, that's all you need. It is a Garbanzo Bean Tuna Salad for everyone! You can totally make this Chickpea Tuna Salad Sandwich Filling with basic stuff you already have.
I've used a mug instead of a measuring cup before, and it turned out just fine. Now, get cooking!
Okay, right then, let's get this sorted! We're diving into a Protein Packed Tuna Garbanzo Bean Salad that's not just a lunch, it's an event.
Honestly, I used to think tuna salad was boring. Mum made it with loads of mayo, and it was a bit…meh.
But this recipe? It's a game changer! Think Mediterranean sunshine in a bowl. We are going to show you the Easiest Lunches !
Cooking the Sunshine Tuna & Chickpea Salad Power Bowl Way
This salad takes the humble tuna salad and gives it a proper glow-up. It's Quick Easy Lunch Meal Prep and seriously flavourful.
It's packed with protein, veggies, and a zesty lemon herb dressing. This Mediterranean Tuna Salad is versatile and can be enjoyed on its own, or as a filling.
Prep Steps to Prep you!
Essential mise en place. Get everything chopped and ready before you even open the tuna. Trust me, it saves time and stress!
- Dice 1/2 cup red onion and celery super finely. Nobody wants a huge chunk of onion in their salad.
- Chop 1/4 cup fresh parsley and dill. Fresh herbs are key for that proper flavour!
- Squeeze 2 tablespoons of fresh lemon juice. Bottled stuff just doesn't compare.
- Drain and rinse one 425g tin of garbanzo beans.
Time saving organization tips: Do all the chopping while the garbanzo beans are draining! Healthy Tuna Salad Lunch is easier than it sounds.
Safety reminders: Mind your fingers when chopping! No one wants to add a bit of themselves to the salad.
step-by-step Process - Dead Easy
- Whisk together 2 tablespoons lemon juice, 2 tablespoons olive oil, 1 teaspoon Dijon mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a small bowl.
- In a large bowl, flake one 142g tin of drained tuna with a fork.
- Add drained garbanzo beans, diced red onion, and celery to the tuna.
- Add chopped parsley and dill, and optional olives.
- Pour the dressing over the tuna and chickpea mixture. Mix well.
- Taste and adjust the seasoning as needed. More lemon for zing!
- Chill for at least 30 minutes. This is key for flavors to meld.
- Serve chilled. Bob's your uncle!
Pro Tips - Tricks of the Trade
Add a pinch of red pepper flakes for a bit of kick. I like a bit of spice! This gives you High Protein Tuna Salad .
Avoid overmixing. Gently toss to keep the tuna and chickpeas intact. I have done this many times. It makes you have Tuna Chickpea Salad Recipe .
make-ahead option: The salad can be made a day in advance. Just store it in an airtight container in the fridge. Pescatarian Lunches For Work done right!
Honestly, this Garbanzo Bean Tuna Salad is one of my go-to Tuna Salad with Lemon and Herbs recipes. It's so quick, easy, and satisfying.
Perfect for a Chickpea Tuna Salad Sandwich Filling or just on its own. So there you have it. Give it a go, and let me know what you think! You're going to love it.
Recipe Notes for Your Protein Packed Tuna Garbanzo Bean Salad
Okay, right then, let's get this sorted! Let's chat about some recipe notes. This Protein Packed Tuna Garbanzo Bean Salad is pretty straightforward.
But, there are a few things to keep in mind to make it spot on , like nan used to make, innit? Honestly, even I mess things up sometimes!
Serving Suggestions: Get Your Plating On!
This salad is versatile, right? You can dollop it on a plate for a quick and Easiest Lunches , serve with a side of crackers, or stuff it into a pita for a satisfying sandwich.
Think about adding a sprig of fresh dill for presentation. A glass of chilled white wine? Absolute scenes! If you're feeling fancy, arrange it artfully on a bed of mixed greens.
Mediterranean Tuna Salad vibes, yeah?
Storage Tips: Keep it Fresh, Mate!
Got leftovers? No worries! This Healthy Tuna Salad Lunch keeps well in the fridge. Pop it into an airtight container and it'll be good for up to 3 days.
I reckon the flavours actually meld together even better overnight. Freezing? Not recommended, it'll get a bit mushy. Just saying, eat it fresh!
Variations: Pimp Your Salad!
Want to mix things up a bit? You got it! To make this High Protein Tuna Salad dairy-free, just make sure your Dijon mustard doesn't have any milk products.
For a bit of a seasonal twist, try adding some sun-dried tomatoes in the summer, or roasted sweet potato in the autumn.
Proper tasty! Loads of folk like a Tuna Chickpea Salad Recipe with a bit of spice, so don't be shy with the red pepper flakes!
Nutrition Basics: Fuel Your Body!
This Protein Packed Tuna Garbanzo Bean Salad is a winner because it’s packed with protein and fibre. Each serving has roughly 350-400 calories.
Garbanzo Bean Tuna Salad is around 30-35 grams of protein. Its good fats from the olive oil. Perfect for a Quick Easy Lunch Meal Prep , innit? It is a good Pescatarian Lunches For Work .
Just something for the health gurus to know!
Alright, there you have it. A few tips to make your Tuna Salad with Lemon and Herbs an absolute belter! Don’t be afraid to experiment and make it your own.
You know? Enjoy!
Frequently Asked Questions
Can I make this Protein Packed Tuna Garbanzo Bean Salad ahead of time? I'm a busy bee!
Absolutely! In fact, this salad is often even better after the flavors have had a chance to meld together. Just prepare it as instructed, cover it tightly, and store it in the refrigerator for up to 2-3 days. Give it a good stir before serving, mind you.
What other ingredients can I add to this Sunshine Tuna & Chickpea Salad Power Bowl? I fancy jazzing it up a bit.
Oh, the possibilities are endless! You could add chopped cucumber, bell peppers, or sun-dried tomatoes for a more Mediterranean vibe. A sprinkle of feta cheese would also be lovely. If you're feeling adventurous, a pinch of red pepper flakes can add a nice bit of heat, too. It's your salad, make it your own!
I'm not a huge fan of tuna. Can I substitute it in this Protein Packed Tuna Garbanzo Bean Salad?
Of course! If tuna isn't your cup of tea, consider using canned salmon or shredded cooked chicken as a substitute. For a vegetarian or vegan option, mashed avocado with a touch of smoked paprika can provide a similar richness and flavour. It's all about finding what tickles your fancy.
How long does this Protein Packed Tuna Garbanzo Bean Salad last in the fridge? I don't want to waste any!
This salad will generally keep well in the refrigerator for up to 2-3 days, provided it's stored in an airtight container. Keep in mind that the texture of the vegetables might soften slightly over time. Always give it a sniff and a visual check before digging in to ensure it's still fresh as a daisy.
What's the best way to serve this Protein Packed Tuna Garbanzo Bean Salad? I'm looking for some inspiration.
This salad is incredibly versatile! You can enjoy it straight from the bowl as a light lunch, stuff it into pita pockets or wraps, or serve it alongside a simple green salad. It also makes a cracking sandwich filling. A side of crusty bread for scooping is never a bad shout, either.
Is this Protein Packed Tuna Garbanzo Bean Salad healthy? I'm trying to be good, you see.
Indeed it is! This salad is packed with protein from the tuna and chickpeas, as well as fibre and nutrients from the vegetables and herbs. Using good quality olive oil adds healthy fats, too. Just be mindful of the sodium content, especially if using canned tuna in brine.
Choosing tuna in olive oil and draining it well can help with that.
Sunshine Tuna Chickpea Salad Power Bowl
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350-400 |
|---|---|
| Fat | 20-25g |
| Fiber | 5-7g |
