If you’re looking for a quick and nutritious meal, this Easy Healthy Tuna Salad with Chickpeas and Cucumber is a must-try. It’s a delightful mix of flavors and textures, combining the heartiness of chickpeas with the fresh crunch of cucumber. Packed with protein and fiber, this salad is not only satisfying but also perfect for a light lunch or a quick dinner. With simple ingredients and minimal prep time, it’s a go-to recipe for busy days when you want something healthy and delicious.
Steps
- Start by placing the tuna, mayonnaise, celery, onion, relish, lemon juice, and garlic into a medium bowl.
- Mix all the ingredients thoroughly until they are well combined.
- Add salt and pepper according to your preference, using about ½ teaspoon of salt and ¼ teaspoon of pepper as a guide.
- Serve the tuna salad immediately or cover and refrigerate it until you’re ready to serve.
Ingredients
- 2 cans (or packets) of tuna, preferably water-packed
- 1/4 cup mayonnaise, adjust to taste
- 1/4 cup sweet pickle relish, or dill relish/minced dill pickles as an alternative
- 2 tablespoons finely chopped celery
- 2 tablespoons finely chopped onion
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 clove garlic, minced
Nutritional Values
Calories: 2070 kcal | Carbohydrates: 18 g | Protein: 114 g | Fat: 174 g | Saturated Fat: 30 g | Trans Fat: 6 g | Cholesterol: 300 mg | Sodium: 3096 mg | Potassium: 1212 mg | Fiber: 6 g | Sugar: 12 g | Vitamin A: 984 IU | Vitamin C: 12 mg | Calcium: 138 mg | Iron: 12 mg
FAQ
- What can I use as an alternative to mayonnaise in tuna salad?
- You can substitute mayonnaise with plain yogurt or whipped silken tofu for a different dressing. Another option is to use a lemon vinaigrette made with ¼ cup olive oil, 2 tablespoons lemon juice, ¼ teaspoon Dijon mustard, and fresh herbs like dill, parsley, or chives, seasoned with salt and pepper.
- Is it possible to make tuna salad with oil-packed tuna?
- Absolutely, you can use oil-packed tuna to make tuna salad. If you do, you might want to reduce the amount of mayonnaise to balance the flavors.
- How can I remove the oil from oil-packed tuna?
- If you prefer oil-packed tuna but want to reduce the oil content, place the tuna in a fine-mesh sieve, rinse it thoroughly with cold water, and press down with a spatula to eliminate the excess oil.
- How should I store leftover tuna salad?
- Store any leftover tuna salad in the refrigerator, covered, for up to 4 days to maintain its freshness.
- What are some creative serving ideas for tuna salad?
- Tuna salad can be enjoyed in various ways, such as on toast, crackers, or a bed of greens. You can also use it as a filling for a tuna melt, wrap it in lettuce leaves, or stuff it into hollowed-out tomatoes for a delightful meal.
Tips
- To remove excess oil from oil-packed tuna, place the tuna in a fine-mesh sieve, rinse it thoroughly with cold water, and press it with a spatula to extract all the liquid.
- For a lighter version of tuna salad, substitute mayonnaise with plain yogurt or whipped silken tofu. You can also try a lemon vinaigrette made from olive oil, lemon juice, Dijon mustard, and fresh herbs.
- Enhance your tuna salad by adding mix-ins such as chopped Granny Smith apples, thawed peas, or diced hard-boiled eggs for additional flavor and texture.
- For a creative serving option, try stuffing hollowed-out juicy tomatoes with tuna salad or using the tuna mixture as a filling for lettuce wraps.
Equipment
- Fine-mesh sieve – This could be used for draining oil from oil-packed tuna if you choose to use it.
- Medium mixing bowl – While many people have mixing bowls at home, a specific size or type (such as stainless steel or glass) might be needed.
- Spatula – A specific type of spatula, like a silicone one, might be preferred for mixing and pressing tuna.
