Description
Refreshing Tuna Salad brings Mediterranean flavors to light lunch tables, combining lean protein with crisp vegetables. Zesty lemon, fresh herbs, and olive oil create a nutritious meal that keeps you satisfied and energized.
Ingredients
Scale
Protein:
- 1 (12 ounces/340 grams) can chunk light tuna in water, drained
- 1 (15 ounces/425 grams) can chickpeas, drained and rinsed
Dairy and Seasoning:
- 1/2 cup non-fat plain Greek yogurt
- 1/4 cup fresh dill, rinsed and destemmed
Spices and Flavor Enhancers:
- 1 tablespoon lemon juice
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 1/4 teaspoon paprika
Instructions
- Empty drained tuna into a spacious mixing vessel, creating a protein-rich base for the salad.
- Incorporate rinsed chickpeas, adding texture and additional nutritional value to the mixture.
- Blend creamy Greek yogurt into the tuna and chickpeas, creating a smooth and tangy binding element.
- Squeeze fresh lemon juice to introduce bright, citrusy notes and enhance the overall flavor profile.
- Sprinkle salt and freshly ground black pepper to elevate the seasoning and balance the ingredients.
- Dust a hint of paprika across the mixture, providing a subtle warmth and depth to the salad.
- Gently fold all components together, ensuring even distribution of ingredients without breaking down the tuna chunks.
- Delicately chop fresh dill and scatter throughout the salad, infusing an aromatic herbal essence.
- Taste and fine-tune seasonings, adjusting salt, pepper, or lemon juice to personal preference.
- For optimal flavor melding, allow the salad to rest in the refrigerator for 15-20 minutes before serving.
- Serve chilled as a standalone dish, sandwich filling, or atop crisp salad greens.
Notes
- Swap Greek yogurt with mashed avocado for a creamier, dairy-free alternative that adds healthy fats and extra smoothness.
- Use fresh, high-quality canned tuna packed in water to reduce excess oil and keep the salad light and clean-tasting.
- Include extra chopped vegetables like celery, red onion, or cucumber for added crunch, nutrition, and texture variety.
- Customize the protein content by adjusting the tuna-to-chickpea ratio, making it perfect for vegetarian or pescatarian diets.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch, Snacks
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 170
- Sugar: 2g
- Sodium: 270mg
- Fat: 2g
- Saturated Fat: 0.5g
- Unsaturated Fat: 1.5g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 6g
- Protein: 22g
- Cholesterol: 40mg