Mediterranean Chickpea & Tuna Salad
A hearty, no-cook Mediterranean salad made with chickpeas, solid light tuna, artichoke hearts, fresh vegetables, and a bold red wine and lemon dressing. Finished with feta and fresh herbs and ready in 30 minutes.
Servings: 8 servings
Calories: 366kcal
Ingredients
Dressing
- ½ cup olive oil
- 3 tablespoons red wine vinegar
- 2 tablespoons lemon juice, about ½ a lemon
- 1 clove garlic, finely minced
- 1 teaspoon Dijon mustard
- 1 teaspoon salt
- ½ teaspoon granulated sugar
- ¼ teaspoon black pepper
Salad
- 2 540 ml/19 oz cans chickpeas, drained and rinsed
- 3 80 g/2.5 oz cans Rio brand solid light tuna, drained
- 1 398 ml/14 oz can artichoke hearts quartered, drained, rinsed
- 1 medium red bell pepper, diced
- 1 large celery stalk, diced
- ¼ cup diced red onion, about ¼ medium onion
- ¼ cup pimento stuffed olives
- 2 cups baby arugula, or 2 big handfuls
- 2 tablespoons capers, drained and rinsed
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh dill
- ¾ cup crumbled feta cheese, 100 g/3.5 oz
Instructions
Dressing
- In a medium bowl, whisk together all of the dressing ingredients or mix in a jar and give it a good shake. ½ cup olive oil, 2 tablespoons lemon juice, 1 clove garlic, 1 teaspoon Dijon mustard, 1 teaspoon salt, ½ teaspoon granulated sugar, ¼ teaspoon black pepper
- To a large bowl add all of the salad ingredients. Pour dressing over salad and toss well to coat everything. Taste and add more salt or lemon if needed. 2 540 ml/19 oz cans chickpeas, 3 80 g/2.5 oz cans Rio brand solid light tuna, 1 398 ml/14 oz can artichoke hearts quartered, 1 medium red bell pepper, 1 large celery stalk, ¼ cup diced red onion, ¼ cup pimento stuffed olives 2 cups baby arugula, 2 tablespoons capers, 2 tablespoons chopped fresh parsley, 2 tablespoons chopped fresh dill, ¾ cup crumbled feta cheese,
Notes
Nutritional Facts are an estimate only and are based on 1 ¼ cups per serving.
Storage: Cover and refrigerate for up to 5 days.
Solid or chunk tuna is ideal for texture but flaked will work as well. The tuna will be more dispersed. Use tuna packed in water to avoid bumping up the calorie content of the salad.
Nutrition
Serving: 1serving | Calories: 366kcal | Carbohydrates: 26g | Protein: 20g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 30mg | Sodium: 904mg | Potassium: 112mg | Fiber: 7g | Sugar: 3g