Mediterranean Chickpea Tuna Salad

You know what's cool about this easy, simple, nutritious and delicious Mediterranean chickpea tuna salad recipe?'

It could be the fact that it's made mostly out of pantry ingredients, or that it's loaded with nutrition, or maybe it's how absolutely delicious it is?!

Either way, you're going to love the combination of fiber-packed chickpeas, protein-packed tuna, briny olives, crisp cucumber, juicy tomatoes and the super yummy oregano-olive oil dressing.

How to make Mediterranean chickpea tuna salad

Featured Ingredients

For the dressing:

• Red wine vinegar: For a little bit of tang.
• Dijon mustard: To give the dressing a creamy and thick texture.
• Olive oil: The base of the salad dressing.
• Oregano: Because it's delicious.
• Artichoke marinade: This is optional, but fantastic flavor. It's the marinade that comes in a jar of marinated artichokes.

For the salad:

• Chickpeas: A few cans of chickpeas, rinsed and drained.
• Tuna: A few pouches or cans of your favorite tuna.
• Cherry tomatoes: Halved or quartered.
• Cucumber: An English cucumber (with the skins), diced.
• Greek olives: Your favorite pitted Greek olives.
• Artichokes: Optional, but a drained jar of marinated artichokes adds so much to this salad.

Step-by-Step Instructions

1. In a medium mixing bowl, whisk together the dressing ingredients. Season to taste with salt and black pepper.
2. Stir in the chickpeas, tuna, tomatoes, cucumber, olives and artichokes.
3. Taste and adjust the seasoning, if necessary.

Storage Tips

• Store in an airtight container in the refrigerator.
• The salad should last up to 4 days.

Recipe Substitutions and Alterations

• For the dressing: You can use your favorite bottled olive oil-based dressing or do a mix of any vinegar or lemon juice + olive oil and some salt and pepper.
• For the tuna: Try this salad with canned or pouched salmon.
• For the olives: Use any pitted olives you enjoy.
• Add cheese: Some crumbled feta would be delicious in this salad.

Nutrition Considerations

• To make it gluten free: This recipe does not contain gluten.
  • Be sure all ingredients you choose are gluten free.
• To make it dairy free: This recipe does not contain dairy.
• To make it vegan: Skip the tuna and use another can of chickpeas.
• To make it nut free: This recipe does not contain nuts.
  • Be sure all ingredients are nut free.
• To make it egg free: This recipe does not contain eggs.
• To make it even lower in sodium: Omit the added salt or use less.

Easy satisfying salad recipes:

• Apple Walnut Chicken Salad
• Vegetarian Taco Salad
• Berry Chicken Salad with Honey Balsamic Dressing
• Salmon Nicoise Salad
• Ramen Noodle Salad with Orange Sesame Dressing
• Italian Tortellini Salad

Mediterranean Chickpea Tuna Salad

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An easy, simple, nutritious and delicious mediterranean recipe for chickpea tuna salad that comes together in just 10 minutes! 

• Author: Julie Andrews
• Prep Time: 10 mins
• Total Time: 10 mins
• Yield: 4 Servings 1x
• Category: Dinner, Lunch
• Method: No-Cook
• Cuisine: Mediterranean

Ingredients

Units USM Scale 1x2x3x

Dressing:

• 1 tablespoon red wine vinegar
• 1 tablespoon marinade from a jar of marinated artichokes (optional)
• 1 teaspoon Dijon mustard
• 3 tablespoons olive oil
• 1 teaspoon dried oregano leaves
• Coarse salt and ground black pepper, to taste

Salad:

• 15-ounce can chickpeas, rinsed and drained
• 2 2.6-ounce pouches albacore white tuna
• ½ pint cherry tomatoes, halved
• ½ English cucumber, diced
• 1 cup pitted Greek olives
• 1 cup marinated artichoke hearts, drained (optional)

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Instructions

For the dressing:

1. In a medium mixing bowl, whisk together the dressing ingredients. Season to taste with salt and black pepper.

For the salad:

1. Stir in the chickpeas, tuna, tomatoes, cucumber, olives and artichokes.
2. Taste and adjust the seasoning, if necessary.

Nutrition

• Serving Size: ¼ of recipe
• Calories: 316
• Sugar: 2g
• Sodium: 245mg
• Fat: 16g
• Saturated Fat: 2g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 25g
• Fiber: 6g
• Protein: 16g
• Cholesterol: 13mg