Ingredients
Scale
- 11.1 oz tuna (3 cans), in olive oil or water, ethically sourced
- 1 cup cooked chickpeas or from a can
- 1 cup bell pepper, chopped, red and orange – 6 oz
- 1 cup cucumber, chopped – 4 oz (2 small or 1/2 large)
- 1/2 cup tomatoes, chopped – 5 oz
- 1/2 cup fresh parsley, chopped – 0.35 oz
- 1/2 cup black olives
- 1/4 cup olive oil
- 3 Tbsp lemon juice (from 1 large lemon)
- 2 cloves garlic
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/2 tsp dried mint (optional)
Instructions
- First, I chop all my vegetables – the bell peppers, cucumber, tomatoes, and parsley. Then I mince or grate the garlic.
- Next, I drain the liquid from the tuna cans. If I’m using canned chickpeas, I rinse and drain them well.
- For the dressing, I mix the lemon juice, olive oil, garlic, salt, and pepper in a small bowl and whisk it until it’s well combined.
- Finally, I add all the ingredients and the dressing to a large bowl and mix everything together well.
- That’s it! The healthy tuna salad is ready to enjoy right away.
Notes
- I always taste the salad before serving and adjust the seasonings if needed – sometimes it needs more lemon or salt.
- For the best flavor, let the salad sit for about 15 minutes before eating so the flavors can mix together.
- I make sure to chop all the veggies about the same size for the best texture.
- Using tuna in olive oil gives more flavor, but if I’m watching calories, I go with tuna in water.
- Fresh herbs make a big difference, so I try not to skip the parsley.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Method: No-cook
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 115 kcal
- Sugar: 2 g
- Sodium: 480 mg
- Fat: 3 g
- Saturated Fat: 1 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Protein: 19 g
- Cholesterol: 31 mg