Tuna Salad

Recipes

The best part about this recipe is that it can be made ahead and kept for lunches or a quick snack. Tuna and chickpeas are protein powerhouses and round out the colorful variety of vegetables that add vitamins, minerals, phytonutrients, and fiber! If that sounds like a mouthful, just know that this recipe should not only taste great, but pack a really strong nutrient punch.

If you’re concerned about mercury in canned tuna, know that the current recommendations are for 2-3 servings a week of light tuna or 1 serving of albacore or white tuna; a serving is 4 ounces. You can find more about recommendations for including fish as part of a healthy, Mediterranean style diet, mercury levels, and information for women who are pregnant or breastfeeding at the FDA’s website, click here.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 2 cups canned packed in water tuna, drained
  • 2 cups chickpeas, rinsed and drained
  • 1 cup halved cherry tomatoes
  • 1 cup shredded carrots
  • 2 Tbsp chopped scallions
  • 1/2 cup chopped celery 
  • 2 Tbsp chopped fresh parsley 
  • 1 tsp chopped fresh rosemary
  • 2 red bell peppers, sliced
  • 1/8 tsp black pepper
  • 1/4 cup balsamic vinegar
  • 2 Tbsp olive oil
  • Mixed greens, for serving 

Preparation

In a large bowl, gently toss all ingredients except the greens to combine. 

Refrigerate, covered with plastic wrap, for 1 hour. Serve chilled over greens. 

Yield: 6 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1 1/2 cups

Calories: 216
Fat: 6g
Saturated Fat: 1g
Cholesterol: 15mg
Sodium: 436 mg
Carbohydrates: 23g
Fiber: 5g
Protein: 18g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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