Description
A nutritious and flavorful salad combining tuna, chickpeas, fresh vegetables, and olives, dressed with olive oil and lemon juice. This healthy weight loss recipe is perfect for a light lunch or meal prep, offering a balanced mix of protein, fiber, and vitamins.
Ingredients
Scale
Protein and Legumes
- 1/2 cup tuna, canned in brine, drained
- 1 1/2 cup canned chickpeas, rinsed and drained
Vegetables
- 2 tomatoes, chopped
- 1 cucumber, chopped
- 1 jalapeno, chopped
- 1 garlic clove, minced
- 1 cup greens (such as spinach or mixed salad greens), chopped
- 1/2 small red onion, chopped
- 1/2 cup olives, pitted
Seasoning and Dressing
- 1 Tbsp olive oil
- 1/2 tsp dry basil
- 1/2 lemon, juice of
- salt and pepper to taste
Instructions
- Prepare the vegetables: Chop all the vegetables—tomatoes, cucumber, jalapeno, garlic clove, greens, and red onion—into bite-sized pieces for easy mixing and eating.
- Rinse protein ingredients: Rinse and drain the canned tuna and chickpeas thoroughly to remove excess brine and canned liquid, then set aside.
- Combine all ingredients: Add the chopped vegetables, drained tuna, chickpeas, and pitted olives into a large bowl. Drizzle with olive oil and fresh lemon juice, sprinkle the dry basil, then gently toss everything together until well mixed.
- Season and serve: Season the salad with salt and pepper to taste. Enjoy immediately for freshness or store in the fridge for meal prep and later consumption.
Notes
- You can substitute canned tuna with grilled chicken or tofu for variety.
- If you prefer less heat, remove the seeds from the jalapeno or omit it entirely.
- Make sure to use fresh lemon juice for the best flavor.
- This salad keeps well for up to 2 days refrigerated, making it great for meal prep.
- For added crunch, consider topping with toasted nuts or seeds just before serving.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: healthy salad, tuna salad, weight loss recipe, chickpea salad, Mediterranean diet, low calorie lunch, meal prep salad
